Handy One-Page LID Summary—Tear-Out Copy
©2022 ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org
For the detailed
Free Low-Iodine Cookbook
with hundreds of delicious recipes,
visit www.thyca.org.
Key Points
This is a Low-Iodine Diet (“LID”), not a “No-Iodine Diet” or an “Iodine-Free Diet.” The American Thyroid
Association suggests a goal of under 50 micrograms (mcg) of iodine per day.
The diet is for a short time period, usually for the 2 weeks (14 days) before a radioactive iodine scan or
treatment and 1-3 days after the scan or treatment.
Avoid foods and beverages that are high in iodine (>20 mcg/serving). Eat any foods and beverages low in
iodine (< 5 mcg/serving). Limit the quantity of foods moderate in iodine (5-20 mcg/serving).
Foods to AVOID
•
Iodized salt, sea salt, and any foods containing
iodized salt or sea salt
•
Seafood and sea products (fish, shellfish, seaweed,
seaweed tablets, calcium carbonate from oyster shells,
carrageenan, agar-agar, alginate, arame, dulse,
furikake, hiziki, kelp, kombu, nori, wakame,
and other
sea-based foods or ingredients)
•
Dairy products of any kind (milk, cheese, yogurt,
butter, ice cream, lactose, whey, casein, etc.)
•
Egg yolks, whole eggs, or foods containing them
•
Bread and bakery products containing iodine/iodate
dough conditioners or high-iodine ingredients such as
dairy, eggs, salt
•
Red Dye #3 (erythrosine or E127 in the EU/UK)
•
Maraschino cherries (due to the red dye)
•
Fruit cocktail (due to the Maraschino cherries)
•
Chocolate that contains dairy
•
Blackstrap molasses (other types are OK)
•
Soybeans and soybean products such as tofu,
TSP/TVP, soy milk, soy sauce, soy flour; except soy
oil and soy lecithin, which are OK.
•
Rhubarb
•
Potato skins
•
Vitamins and food supplements that contain iodine
If you are taking medication or supplements
containing iodine, check with your doctor.
Foods to ENJOY
•
Fruit, fresh, frozen, or jarred, salt-free and without
red
food dye; canned in limited quantities; fruit juices
•
Vegetables: ideally raw or frozen without salt, except
soybeans
•
Beans: unsalted canned, or cooked from the dry state
•
Unsalted nuts and unsalted nut butters
•
Egg whites
•
Fresh meats (uncured; no added salt or brine
solutions) up to 6 ounces a day
•
The insides of white and sweet potatoes (no skins)
•
Low-iodine homemade (and some commercial) baked
goods
•
Grain and cereal products up to 4 servings per day,
provided they have no high-iodine ingredients
•
LID-safe pasta (remember to avoid egg noodles)
•
Sugar, jelly, jam, honey, maple syrup, molasses (not
blackstrap), agave nectar—avoid red food dyes
•
Black pepper, fresh or dried herbs and spices
•
Vinegars free of salt and red dye
•
Lemon, lime, and other citrus (for their juice & zest)
•
All vegetable oils, including soy oil
•
Vegetable shortening (i.e., the white solid variety)
•
Sodas (except with Red Dye #3, erythrosine, or
E127), cola, diet cola, non-instant coffee & tea, beer,
alcoholic beverages (except cooking wine), lemonade
•
Cocoa powder and some non-dairy dark chocolates
**Remember to check the ingredient list on all packaged foods**
Easy Snacks for Home, Work, or Travel
Easy Quick Meals
•
Fresh fruit or fruit juice
•
Raisins and other dried
fruits
•
Unsalted nuts and nut
butters
•
Homemade low-iodine
bread or muffins
•
No-salt tortilla chips
•
Fresh raw vegetables
•
Salt-free applesauce
•
Popcorn with non-
iodized/non-sea salt
•
Unsalted matzo
and other
unsalted crackers
•
LID-safe soda pop or
lemonade
•
Freshly cooked oatmeal
with toppings (cinnamon,
honey, salt-free
applesauce, maple syrup,
unsalted nuts, fruit)
•
Fresh meat with
vegetables, fresh fruit,
and baked white or sweet
potato (no skin)
•
Salad topped with grilled
chicken, beef or pork, oil
& vinegar dressing.
•
“PB&J” with LID-safe
peanut butter, jelly, and
salt-free matzo or fresh
baked LID-safe bread
•
Baked apples for dessert
(can be microwaved)
Our thanks to ThyCa’s medical advisors and conference speakers for the information and input.
Disclaimer:
This information is intended for educational purposes only. It is not intended, nor should it be
interpreted, as medical advice or directions of any kind. Any person viewing this information is strongly advised
to consult their own medical doctor(s) for all matters involving their health and medical care.
©2022, 9
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Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page i
Dedication
For thyroid cancer patients and their caregivers.
We truly hope this helps ease the thyroid cancer journey for you.
Acknowledgments
• To the wonderful people who contributed delicious recipes and helpful tips.
• To the many medical professionals who contributed information and expertise for the Low-Iodine Diet
guidelines.
• To the proofreaders and designers who spent countless hours to make this cookbook possible.
• To our donors, whose generous financial support makes possible the printing and free distribution of
this cookbook.
Notes and Favorite Recipes:
www.thyca.org
ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
Phone Toll Free 1-877-588-7904 • Fax: 1-630-604-6078
E-mail: [email protected]
©2022, 9
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Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page ii
Thyroid cancer? ThyCa can help!
We are an internationally recognized, medically advised organization providing free
support services to people with thyroid cancer:
For patients and caregivers — We offer information and understanding to patients
and their families when they need it most.
For the public — We promote awareness for early detection, and provide outreach
and education year-round. We sponsor Thyroid Cancer Awareness Month each
September.
For professionals — We provide free handbooks, patient brochures and wallet cards,
free downloadable Low-Iodine Cookbook for patients with differentiated thyroid
cancer, and other materials to give to patients. Plus research funding, with grant
recipients selected by an expert panel of the American Thyroid Association.
Free Services & Resources: Award-winning web site • Person-to-person support • Local
support groups • E-mail support groups • Awareness brochures • Regional workshops •
Annual International Conference • Videos and Webinars • Materials in multiple
languages • Online bulletin • Handbooks • Downloadable Low-Iodine Cookbook with
delicious recipes • and more…
Thank You — ThyCa’s free support services and publications are made possible by the
generous donations from our members and individual contributors, and by unrestricted
educational grants from Bayer HealthCare, Eisai, Exelixis, Inc., Interpace Diagnostics,
Sanofi Genzyme, Shire, and Veracyte.
To make a donation, please contact us or use the tear-out
donation sheet on the last page of the cookbook.
Please contact us for more information and free materials:
ThyCa: Thyroid Cancer Survivors’ Association, Inc.
Website: www.thyca.org
Email: thyca@thyca.org
Toll-free 877-588-7904 • Fax 630-604-6078
P.O. Box 1102, Olney, MD 20830-1102
ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
is an international
nonprofit 501(c)(3) organization of thyroid cancer survivors, family
members, and health care professionals founded in 1995, advised by
distinguished thyroid cancer specialists, and dedicated to support,
education, communication, awareness for early detection, and thyroid
cancer research fundraising and research grants.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page iii
Introduction
Welcome to ThyCa’s Low-Iodine Cookbook. The Low-Iodine Quick Guide, which begins on page 1,
is the best place to get started. It focuses on educating you about the diet. Please take the time to read the
Quick Guide. It will help the recipes themselves make more sense. If you have any questions, you can
always write to recipes@thyca.org or call our Toll Free Number at +1-877-588-7904.
Handy One-Page LID Summary: At the front of the book, right after the cover page, is a color version
of the Handy One-Page LID Summary for you to tear out and put on your refrigerator or in any
convenient location for you. You may even want to take it to the grocery store with you. Don’t worry—
there is another copy in black and white at the end of the Quick Guide.
Cookbook layout: As you can see from the Table of Contents, the recipes are organized by category.
For even more information and detail about the recipes, please refer to Appendix D: the Index of
Recipes, on page A-4. The Index contains a key noting which recipes have international flavor, are
vegetarian/vegan-friendly, are kid-friendly, or are relatively simple to prepare. You can use the key to
help guide you to the recipes that may be most useful for you. Please note that some of the recipes have
been modified slightly from their original language to fit in the available space, to add LID-safe
substitutions or modifications, or to improve readability. Their substance, however, remains the same.
A note about allergens: This cookbook does not note allergens such as wheat, dairy, soy, eggs, gluten,
etc. Some major allergens are not a part of this diet (e.g., no dairy, no soy other than soy oil and soy
lecithin, no egg yolks, no shellfish, etc.). If you have specific allergies to ingredients that are allowed on
the LID, please make appropriate LID-friendly substitutions.
Adapt your own recipes:
The recipes in this cookbook are all LID-safe, but you can often eat your
usual favorites by making some simple substitutions. Throughout the book, you will see examples of
these adaptations (e.g., egg whites in place of whole eggs, non-iodized/non-sea salt in place of table salt,
etc.) The Quick Guide explains which foods are safe and which you should avoid—make use of those
lists to adapt your own recipes. You will also find a couple of helpful tips on how to make LID-safe
substitutions in the cookbook in framed text boxes.
Other dietary restrictions:
If you follow other dietary guidelines, simply adapt the recipes to suit your
needs. For example: cut down on the salt if you need to, substitute artificial sweeteners as needed, etc.
Budget: We often hear that people find the LID expensive because it focuses on fresh ingredients. There
are many lower-cost ingredients that are LID-safe, and the recipes in this cookbook make liberal use of
them. We hope you find some fun and tasty recipes in here to use. Please refer to Appendix B at page A-
2, which provides a week’s worth of budget-friendly, easy, and nutritious menu ideas.
Recipedia: Thanks to the excellent contributions of our members and friends over the years, we now
have even more wonderful LID-safe recipes than we have room to publish in this cookbook! In this
edition, we have tried to make the cookbook even more useful for thyroid cancer patients by retaining a
variety of recipes in each category and adding some new ones. This time around, we have also created a
Recipedia where you can find even more LID-safe recipes online, many from the prior edition of the
cookbook. The Recipedia will also continue to grow as submissions are made. Please check it out at
www.thyca.org.
©2022, 9
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Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page iv
Table of Contents
Introduction ............................................. iii
Low-Iodine Diet Quick Guide ................1
Welcome ..................................................1
The Low-Iodine Diet (LID) ....................2
General Overview ..............................2
Helpful Tips .......................................3
Foods to Avoid ...................................4
Foods to Enjoy, But in Limited
Quantity ..............................................5
Foods to Enjoy ...................................6
Variations of the LID and Editorial
Remarks From ThyCa ........................7
Pantry Items ...........................................11
How to Read Salt Labels ..................11
Tips for Reading Food Labels ..........12
Going Shopping & Shop-ahead list .13
A Week’s Worth of Easy Menus ...........14
Miscellaneous Topics ............................15
Vitamins/Minerals and Supplements .....15
Other Ways Iodine Enters Our
Bodies ....................................................15
Handy One-Page LID Summary ..........16
Abbreviations Used in Recipes ..........17
Measurement Conversions ..................17
Salads ........................................................18
Dressings & Marinades ........................24
Spices & Condiments ............................26
Soups & Stews ........................................29
Pasta, Rice, & Grains.............................39
Beef ............................................................43
Poultry ....................................................... 48
Lamb & Pork ............................................ 58
Substitute Dairy ...................................... 62
Vegetables ............................................... 64
Dips, Spreads, & Appetizers ............... 70
Breakfast .................................................. 73
Breads & Muffins, etc. ......................... 78
Quick Breads & Muffins ....................... 78
Yeast Breads & Rolls ............................ 82
Biscuits, Tortillas, & Other Baked
Goods ..................................................... 87
Desserts .................................................... 88
Cakes ..................................................... 88
Cookies & Bars ..................................... 91
Pies & Crisps ......................................... 97
Other Desserts ....................................... 98
Snacks ..................................................... 102
Appendix A: LID-Safe Product Tips
From ThyCa Friends ............................A-1
Appendix B: A Week of Budget-
Friendly & Nutritious Recipes ..........A-2
Appendix C: Acronyms Used in This
Cookbook ...............................................A-3
Appendix D: For Parents & Children
Coping with Thyroid Cancer .............A-4
Appendix E: Index of Recipes ..........A-6
Appendix F: For People Using a
Feeding Tube ...................................... A-21
Appendix G: Tracking
Corrections/Clarifications ............... A-23
Low-Iodine Diet Quick Guide
©2022, 9
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Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 1
Thank you for using this Low-Iodine Diet (LID) Quick Guide and cookbook introduction. This guide
has two purposes. One is to serve as a stand-alone document for anyone who wants a quick summary of
the LID without having to download the entire cookbook. It is also designed to serve as the cookbook’s
introduction. It contains the following sections:
Welcome
About ThyCa
Invitation
About Photocopies and Use
Disclaimer
Sources
The Low-Iodine Diet
General Overview
Helpful Tips
Foods to Avoid
Foods to Enjoy, But in Limited
Quantity
Foods to Enjoy
Variations of the LID and
Editorial Remarks from ThyCa
Processed & manufactured
foods
Eating out/Restaurant
Food and Take-Out
Foods we are often asked
about, etc.
Pantry items
Reading Labels
Going Shopping
A Week’s Worth of Easy Menus
Breakfast Inspiration
Lunch Inspiration
Dinner Inspiration
Snacks
Miscellaneous topics
Vitamins/Minerals and
Supplements
Other Ways Iodine Enters Our
Bodies
CT contrast
Topical antiseptics
Skin care & toiletry items
Food dye
Drugs & OTC
medications
Handy One-Page LID Summary
Key Points
Foods to Avoid
Foods to Enjoy
Easy Snacks for Home, Work, or
Travel
Easy Quick Meals
Disclaimer
Welcome
The information we provide comes from several members of ThyCa’s Medical Advisory Council, plus a
team of ThyCa volunteers. The LID has been used successfully for decades. We are continually
updating and fine-tuning it to bring you the most comprehensive LID available.
About ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
ThyCa, founded in 1995, is an international nonprofit 501(c)(3) organization of thyroid cancer survivors,
family members, and health care professionals, serving people worldwide. We are dedicated to
education, communication, support, awareness for early detection, and thyroid cancer research
fundraising and research grants in support of our goal of cures for all thyroid cancer.
Visit our website www.thyca.org for detailed thyroid cancer information, videos with experts, free
publications and materials in multiple languages, links to our free online and local support groups, plus
more free services. Learn about how to donate, volunteer, or become a member. Find the latest details
about educational events, including the annual International Thyroid Cancer Survivors’ Conference.
Invitation: If you would like to comment on any recipes, or submit new ones, please write to
[email protected]. Your recipe will be reviewed for LID compatibility. We may incorporate your
recipe(s) into a future edition, feature it in our monthly bulletin, or add it to our website’s “Recipedia.”
Low-Iodine Diet Quick Guide
©2022, 9
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SM
www.thyca.org Page 2
About Photocopies and Use: You are welcome to download and print out this Quick Guide and our
cookbook from www.thyca.org. You are also welcome to photocopy complete pages and give them to
others. Please include the ThyCa information at the bottom of the page so that others in need of support
can easily find us. Please note the material in this book is not for commercial use.
Disclaimer: The information contained here is intended for educational purposes only.
It is not intended, nor should it be interpreted, as medical advice or directions of any
kind. Any person viewing this information is strongly advised to consult their own
medical doctor(s) for all matters involving their health and medical care.
Sources:
(1) Diet guidelines provided by several members of ThyCa’s Medical Advisory Council;
(2) Presentations and handouts from our conference and workshop speakers from 2000 through Spring
2010. Speakers have included Stephanie L. Lee, MD, PhD, Endocrinologist, Boston Medical Center,
Massachusetts; Christina Reiter, MS RD, Resident Dietitian, University of Colorado, Boulder,
Colorado; and Nancy Sebring, MEd, RD, Research Dietitian, National Institutes of Health, Bethesda,
Maryland;
(3) Medical journal articles, including Pearce EN, Pino S, He X, Bazrafshan HR, Lee SL, and
Braverman LE, Journal of Clinical Endocrinology and Metabolism 89(7):3421-3424. 2004; Park JT
and Hennessey JV, Thyroid (1):57-63. 2004; and more recent articles; and
(4) USDA, FDA and ODS-NIH Database for the Iodine Content of Common Foods Release 1.0.
The Low-Iodine Diet (LID)
General Overview:
Thyroid cancer patients with papillary or follicular thyroid cancer often receive radioactive iodine
(RAI). RAI (either I-123 or I-131) is used in small tracer doses for imaging/testing/scanning. The
results can inform next steps, sometimes resulting in RAI ablation. A larger dose of RAI (I-131) is
sometimes used to destroy (or ablate) any remaining thyroid cells and thyroid cancer cells. Some
patients receive this treatment more than once.
Thyroid tissue, and most thyroid cancer tissue, naturally absorbs or “takes up” iodine, to make
thyroid hormones. Therefore, for the treatment and/or scans to be most effective, our bodies need to
have elevated TSH (thyroid stimulating hormone) along with being “iodine-hungry.” This is why
patients are often asked to go on a short-term Low-Iodine Diet to temporarily starve our bodies of
iodine. The American Thyroid Association, as well as most major medical institutions, recommend
using the LID to facilitate becoming more iodine-hungry. This allows our bodies to take up as much
radioactive iodine as possible.
We acknowledge that the word “diet” has different meanings to different people. This is not a
diet in the sense of a mechanism for weight loss or eating healthy. Rather, it is a medically
necessary short-term regimen needed to help our bodies become iodine-hungry.
Preparation for RAI can take place in one of two ways, both resulting in the necessary elevated TSH.
Both of these processes incorporate use of the LID:
1.
Remaining on thyroid replacement hormone (usually levothyroxine—please refer to the
“Know your Pills” section at www.thyca.org for more information) while receiving
Thyrogen® (recombinant TSH) injections. Some people experience symptoms of
hypothyroidism using Thyrogen.
2.
Withdrawing from thyroid replacement hormone for a period of weeks. Sometimes patients
spend a portion of their withdrawal time using a different drug called liothyronine. Note that
this method can cause symptoms of severe hypothyroidism, including weight gain, lethargy,
feeling cold, etc.
Low-Iodine Diet Quick Guide
©2022, 9
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www.thyca.org Page 3
This diet is generally for a short time period, usually lasting 2-3 weeks. It usually begins 2 weeks
before swallowing the radioactive iodine (either for testing or treatment) and continues through the
testing and treatment period, often for 1 to 3 days after the RAI scan or treatment. However,
recommendations for the time period can vary, depending partly on the individual patient’s
circumstances. Check with your care provider to be certain.
The diet presented here is a combination of guidelines from several ThyCa medical advisors (some
who use urine iodine testing to check patients’ iodine levels), from researchers’ findings presented in
medical journals and at ThyCa events, and from input from members of our Medical Advisory
Council. Your physician may have different guidelines. Please check with your doctor before you
start the diet.
Helpful Tips:
What may be surprising to you is that salt
is
permitted on this diet, so long as the salt you use has no
added or naturally occurring iodine. Therefore, do NOT use sea salt, which has naturally occurring
iodine. Use non-sea salt labeled with a statement such as: “This salt does not supply iodine, a
necessary nutrient.” We have found that Kosher salt is also safe to use.
This is not a low-sodium diet.
Most foods contain naturally occurring sodium, even if they are salt-
free. Low-iodine sometimes gets confused with low-salt since most table salt is iodized. (“Iodized”
means extra iodine has been added to table salt to help fight goiter, or enlarged thyroids, since many
people do not get sufficient iodine-rich foods in their diet.) For your awareness, table salt is
chemically “sodium chloride” and this differs from the naturally occurring sodium found in food.
Sodium in any form is OK, as long as it is not provided as
iodized
or sea salt
. Non-iodized salt is
OK for the diet, as long as it is not sea salt. Anything from the sea is iodine-rich and must be
avoided.
This is a
low-
iodine diet, not a
no
-iodine diet.
The LID aims to reduce iodine consumption to
below 50 micrograms (mcg) of iodine per day (which is the American Thyroid Association guideline
for an LID; some other published LIDs recommend below 80-100 mcg per day). The normal
Recommended Daily Allowance of iodine is 150 mcg per day for adults. One teaspoon of iodized
salt can contain over 400 mcg of iodine. Many people consume well over 350 mcg per day just from
their normal way of eating.
As the previous point reflects, the primary goal of the LID is limiting your overall iodine
consumption. Much like a financial budget, this means paying attention to what individual foods
“cost” in iodine content while keeping the big picture in mind. For example, if you do not eat meat,
which is moderately high in iodine (see below), you will have more room in your iodine “budget” to
consume iodine from fruit, vegetable, or grain sources.
To assist you in your iodine “budgeting,” while on the diet, you may enjoy low-iodine foods (up to 5
mcg per serving). There are a lot of foods that you can eat (see the lists below). However,
avoid
foods high in iodine
(over 20 mcg per serving). Also, many thyroid cancer specialists’ guidelines
recommend limiting foods that are moderate in iodine (5 to 20 mcg per serving).
Do not worry—we have taken the guesswork out of all this for you.
Just follow the LID to the
best of your ability.
Low-Iodine Diet Quick Guide
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Foods to Avoid:
Avoid
the following foods, starting when instructed by your physician (generally two weeks) before
your radioactive iodine test or treatment. Continue as instructed until after your radioactive iodine is
administered (often for 1-3 additional days). The high-iodine foods and items on this list have over 20
mcg of iodine per serving, according to sources.
Iodized salt and sea salt
and any foods containing iodized salt or sea salt. Non-iodized salt may be
used on this diet. For example, Kosher salt is okay unless the label says that it is iodized or sea salt.
The reason to avoid sea salt is that all products from the ocean tend to be high in iodine. You can
usually find plain, non-iodized salt next to the iodized salt at your grocer. Read the label carefully—
make sure it does not contain a form of iodate or iodide. (One teaspoon of iodized salt can contain
over 400 mcg of iodine.)
Seafood and sea vegetables. Avoid anything from the sea, including:
fish, shellfish, crustaceans,
seaweed (e.g., wakame, dulse, arame, hiziki, furikake), seaweed tablets, kelp (e.g., kombu), sushi
(e.g., nori), etc. These are all high in iodine.
Foods/products that contain sea-based ingredients
: Carrageenan, agar-agar, algin, and alginate.
Dairy products (milk, cheese, cream, yogurt, butter, ice cream, powdered dairy creamers,
whey, casein, lactose, other dairy products).
A study published in 2004 in the Journal of Clinical Endocrinology and Metabolism reported
on tests of 18 brands of milk in the Boston, Massachusetts area. It reported that 250 ml of
milk (about 1 cup) contained from 88 to 168 micrograms of iodine and averaged 115 mcg.
(This means that one teaspoon or 5 ml of milk has 1 to 3 micrograms of iodine.) The study
also noted that sources of iodine in milk include iodine in cattle feed, the products containing
iodine used to clean teats and udders, and a small amount from equipment cleaning products.
All the low-iodine diets ThyCa has researched instruct patients to avoid dairy. Some low-
iodine diets allow very small amounts of milk or other dairy, if not listed in the first three
ingredients on a label. One diet says that 1 Tablespoon of milk per day is okay; however, this
could mean that one third of the day’s iodine comes from this 1 Tablespoon of milk. There is
no dairy in any of the recipes in this LID.
Red Dye #3 (E127 in the European Union/United Kingdom). However, Red Dye #40 is OK.
We
suggest that you avoid red, orange, pink, purple, or brown processed food, pills, capsules, cough
syrup, etc. Many food dyes contain iodine and should be avoided. The problem with food coloring is
specific to Red Dye FD&C #3 (
erythrosine
, E127 in the EU/UK) ONLY. However, the issue is that
some food labels do not specify which red dyes are used and food manufacturers may make
substitutions without notifying consumers. It is “better safe than sorry.” For medications, the best
source is the Physician’s Desk Reference (PDR), which clearly states the ingredients. For example,
Rocaltrol in the 0.5 mcg size is NOT good for the diet because it contains FD&C Red Dye #3.
However, Rocaltrol 0.25 mcg does not and is safe for the diet (you can take two of them to get to the
0.5 mcg dose). Please always check with your physician or pharmacist.
Egg yolks, whole eggs, or foods containing whole eggs.
Egg whites are acceptable because they
contain little or no iodine. Some low-iodine diets allow foods with very small amounts of eggs, if not
listed in the first three ingredients on a label.
Commercial bakery products.
Avoid bread products that contain iodine/iodate dough conditioners.
Also, the salt in these products may be iodized. It’s best to bake breads and other items yourself, or
substitute with unsalted plain matzos. If you read labels closely, you also may be able to find
crackers made only with flour and water, particularly in the Kosher section of your grocer, or melba
toast and tortillas (corn and flour) that are LID-safe. Although a few commercial bakery products
have tested low in iodine, manufacturing processes can change over time. The study published in the
Journal of Clinical Endocrinology and Metabolism in 2004 reported that the iodine content of single
slices of 20 different brands of bread ranged from 2.2 micrograms to 587 micrograms of iodine.
Low-Iodine Diet Quick Guide
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Foods to Avoid (continued):
Soybeans and most soy products.
Avoid soy sauce, soy milk, tofu, soy flour, and textured soy or
vegetable protein (TSP/TVP).
However, soy oil and soy lecithin are both okay.
Potato skins
(both white and sweet potatoes). The inside of the potato is fine. The recipes in this
LID avoid the use of potato skins.
Most chocolate (for its milk content).
Cocoa powder and some non-dairy dark chocolates are
permitted. Check the label for other ingredients not allowed on the LID. This LID has recipes calling
for chocolate that is allowed on the diet.
Blackstrap molasses.
Blackstrap molasses is made by repeatedly boiling down sugar cane, which
concentrates nutrients. It is okay to use the milder, fairly sweet molasses usually used in cooking.
Brown sugar, which is white sugar with a very small amount of molasses sprayed on it, is permitted.
Note: Sulfured molasses is safe, as long as it is not blackstrap.
Organ meats
such as liver, tripe, kidney, etc.
Maraschino cherries
(if they contain Red Dye #3, erythrosine, or E127 in the EU/UK), and fruit
cocktail with maraschino cherries.
Rhubarb.
The recipes in this LID avoid the use of rhubarb.
Iodine-containing vitamins and food supplements. Also avoid food and other products
containing iodate or iodide.
Check the label and ingredients and discontinue completely if iodine is
included. Most vitamins with minerals contain iodine. Check with your physician if your vitamins or
supplements were prescribed to you. Calcium supplements are sometimes made from ground oyster
shells, and these should be avoided. Check with your doctor or pharmacist about switching to a safer
source of calcium, such as calcium citrate, if medically needed.
Cooking wine and sherry.
Regular wine is fine, but cooking wine and sherry is often salted.
Medication that contains iodine.
Always check with your physician for the best course of action.
Foods to Enjoy, But in Limited Quantity:
Some diets from thyroid cancer specialists and researchers recommend limiting the daily intake of foods
that are moderate in iodine—5 to 20 micrograms per serving. This is because consuming larger
quantities would amount to a substantial proportion of the daily iodine limit during the LID.
Fresh meats.
Up to 5 or 6 ounces per day of fresh meats such as chicken, beef, pork, lamb, and veal
are fine on the low-iodine diet (no organ meats). (One researcher noted that meat contains 25-130
micrograms of iodine per pound.) Whole cuts contain less iodine than ground meats. To be extra
cautious, buy whole cuts and ask the meat department to grind the meat for you. Always check the
package label on meats, including whole turkeys, turkey breasts, turkey cutlets, chicken, and all pork
products. Many food makers inject broths into turkey, chicken or pork or soak them in a salt-based
solution. The label may not indicate whether the broth contains iodized salt. If you are not sure, go to
a local butcher for fresh turkey, pork, or chicken. Most major grocers offer chicken that has not been
treated with anything and these are safe options. Look for terms such as “minimally processed.”
Rinse all meat before cooking.
Grains, cereals and rice.
Up to 4 servings per day of grains, cereals, pasta, rice, and breads without
iodine-containing ingredients are fine on this diet. The iodine content in grains depends on the iodine
content in the soil of the region where it was grown. Homemade baked goods and cereals are best on
this diet. If you use processed foods, read the labels carefully to avoid iodine-containing ingredients.
It is easy to find pasta that is LID-safe, just avoid egg noodles. Also, remember that labels are not
always accurate or up-to-date; therefore, it is best to use plain oatmeal, farina, etc. and avoid the
varieties with flavorings/additives. It is worth noting that some diets limit rice even more. Basmati
rice has been mentioned as the best for the diet.
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Foods to Enjoy, But in Limited Quantity (continued):
Spinach
. The USDA database indicates spinach is moderately high in iodine. We recommend
limiting spinach to one half-cup serving of raw spinach leaves per day.
Cruciferous vegetables
. Internet research suggests this family of vegetables (broccoli, kale,
cauliflower, cabbage, etc.) may inhibit iodine absorption, which could interfere with your RAI. We
do include these ingredients in our recipes but we suggest eating them in moderation.
*Canned peaches, apricots and mixed fruits.
Data from the USDA indicates that canned peaches,
apricots, and mixed fruits, when packed in syrup, are moderately high in iodine. We recommend
limiting consumption to one serving per day.
Foods to Enjoy:
The following foods and ingredients are fine to eat. You do not need to limit the quantity, except as
noted.
•
Fresh fruits and fruit juices.
Canned,* jarred, or frozen fruit is also acceptable if there is no salt,
LID-unsafe fortification, or unsafe food dye present. *Note: See entry above on some canned fruits.
•
Vegetables
, preferably raw and fresh-cooked or frozen without added salt. In the past, it was hard to
find frozen peas without added salt. As of this publication, this is no longer an issue in U.S. or
Canadian grocery stores.
•
Unsalted nuts and unsalted nut butters; homemade nut and oat milks.
•
Egg whites.
Separate yolks from whites yourself or buy cartons of 100% liquid egg whites.
•
Potatoes without skins.
•
Beans.
We suggest using beans cooked yourself from the dry state, or purchasing unsalted canned
beans. (It is worth noting that at least one major medical institution advises against beans, especially
red kidney, navy, pinto and lima beans, cow peas, and lentils.) If you want to be extra-cautious, limit
beans to black, garbanzo (chick peas), and white beans. Rinse any canned beans before using.
•
Grain/pasta/cereal/rice products in moderate amounts
(see above).
•
Fresh chicken, beef, and other meats in moderate amounts
(see above).
•
Sugar, jelly (avoid unsafe food coloring), honey, maple syrup, and most molasses
(not
blackstrap molasses).
•
Black pepper and fresh or dried herbs
. Be careful of prepared spice blends that contain salt.
•
All vegetable oils
such as olive, canola, corn, and soy oil (note other soy products are unsafe). Salad
dressings, provided they only contain allowed ingredients. It is best to make your own salad
dressing. Vegetable shortening and coconut oil are good choices for baking.
•
Cocoa powder and some non-dairy dark chocolate.
•
Vinegars
such as balsamic, apple cider, and white vinegar.
•
Lemon, lime
and other citrus fruits for their juice and zest.
•
Homemade foods
. Use recipes from ThyCa’s Low-Iodine Cookbook s at www.thyca.org or adapt
your own favorites by removing or substituting ingredients not permitted on the LID.
•
Gelatin, sorbet, popsicles without Red Dye #3 (erythrosine or E127 in the EU/UK)
•
Cola, diet cola, lemonade, soda pop
(except those with Red Dye #3, erythrosine, or E127).
•
Fresh brewed coffee (not instant), tea (not instant), beer, wine, other alcohol
(be aware of unsafe
food dyes).
Food prepared from fresh meats, fresh poultry, fresh or frozen vegetables, and fresh or frozen fruits
should be fine for this diet—provided they do not contain, or that you do not add, any of the iodine-
containing ingredients noted above.
Most sources ThyCa has reviewed do not comment about water. They indicate that ordinary household
tap water is fine for the diet. One source notes that some municipalities may include added iodine to
eliminate bacteria in water, and therefore suggests distilled water is more desirable in those areas.
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Variations of the LID and Editorial Remarks From ThyCa:
As with any subject, there are varying sources of information. While nearly all doctors and medical
institutions recommend using an LID as a key tool to help maximize the effectiveness of RAI, advice
differs from institution to institution, and even doctor to doctor, about the details of the LID. ThyCa’s
goal is to present the most comprehensive and accessible LID we can, and to share some of these
differences with you so that you can make an informed decision. The team of volunteers that worked on
this cookbook has the philosophy that it is best to be diligent with your food choices while following the
LID. The LID is for a limited period of time and it helps you best prepare for testing and/or treatment
during a rather difficult time in your life. At the same time, it is important to make the diet work for you,
considering all the circumstances of your life, your health, and your work/school and family obligations.
You should consult with your physician and health care team to make the best decisions for you.
Processed and Manufactured Foods:
Most major food manufacturers in the USA generally use iodine-free salt when salt is listed as an
ingredient. However, they are not currently required to label iodine content in food, and they may
substitute iodized or sea salt without declaring it on the label. This was recently evidenced during the
COVID-19 outbreak of 2020, when the FDA granted permission to make substitutions without the
need for labeling. Other countries have different standards, and supermarket shelves are not limited
to foods produced in one country. Therefore, we at ThyCa cautiously assume all salt listed as an
ingredient is iodized. Feel free to add your own LID-safe salt to food.
Some food manufacturers cleanse their equipment with iodine based food-grade sanitizers that
contain iodophors. These compounds help fight against bacteria, mold, and yeast, etc.
Given the issue with salt as an ingredient that may be iodized, and the use of iodine-based cleansers,
we suggest limiting processed foods to the extent that you are able. We also know that it is nearly
impossible to eliminate all processed foods. Items such as pasta, matzo, and salt-free canned items
are used in ThyCa’s LID and are processed. However, because they are less processed and do not
contain salt (or any other high-iodine ingredients), we consider the risk of using them on the LID to
be minimal.
Having said the above with regard to processed and manufactured foods, some published low-iodine
diets allow salty foods and other highly processed items. We suggest using the ThyCa guidelines
while also working with your physician to do what is best for you.
Note that food processing techniques can change, and the package labels are not always accurate or
up to date.
In the past, some people have contacted manufacturers to ask whether or not they use iodized salt in
their products, or iodine-containing cleansers or sanitizers for their equipment and surfaces involved
in food processing. For example, in 2012, staff at NIH compiled a list of U.S. manufacturers that
said that they do not use iodized salt, but the list is not being updated regularly. Additionally, trying
to maintain a list is NOT recommended for the following reasons:
1.
Manufacturers cannot guarantee that the ingredients they receive from their suppliers do not
contain iodized salt.
2.
Manufacturers may change procedures and may use iodine-based cleaners or sanitizers on food-
processing surfaces, utensils, equipment, and containers used in processing steps.
3.
It is unknown whether the person responding to the inquiries about salt, iodine, etc. is actually in
a position to know.
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Read the ingredient labels on all packaged foods and spices.
Some spice blends like chili powder and
lemon pepper may contain added salt. Some support group participants have compiled lists of brands
of processed and packaged foods that are low in iodine.
If you use these lists, be sure to check the
date on which they were compiled. Many people find it easier to eat simple unprocessed snacks,
foods and ingredients for the short period of the diet.
Eating out/Restaurant Food and Take-Out:
Similar to processed foods, commercial kitchens sometimes use iodized salt, sea salt and iodine-
based sanitizers. We suggest limiting eating-out/ordering-in as much as possible. If you must, for a
variety of reasons (e.g. travel for work, studying at university far from home, etc.) we suggest a salad
with no cheese, bacon, or croutons. Ask for olive oil, vinegar, and/or lemon juice for dressing.
Ordering an unsalted baked potato (plain or sweet) and eating the inside is safe. You can add olive
oil to it. Restaurant or cafeteria staff may not be well informed on this topic, so we suggest being
very cautious. Consider carrying some non-iodized or Kosher salt to adjust to these circumstances, if
needed.
Foods We Are Often Asked About, etc.
Rice:
Some LID diets do not permit rice, and some do. We suggest limiting your intake as noted
previously. We suggest basmati rice as the safest option.
Quinoa:
While technically a seed and not a grain, quinoa is becoming very popular as a rice-type ingredient.
ThyCa has found one reputable diet that permits quinoa. We note that, per the UDSA, it has about
twice the iodine as pasta and other grains have, but the amount is still relatively low and therefore it
is safe to use in moderation, as with all grains.
Breads, Bagels, English Muffins, etc.:
The issue with bread, in addition to disallowed ingredients such as egg yolks, butter, and salt, is that
some commercially baked breads use iodine/iodate-based dough conditioners (mainly potassium
iodate and calcium iodate). We have found some diets permit English muffins and bagels if limited
in quantity. ThyCa’s philosophy is to avoid anything commercially baked containing salt, soy, milk
products, etc.; therefore, we do not recommend English muffins or bagels. The safest option is to
bake your own bread using our recipes (or ask a friend to bake for you). You may use unsalted
matzah (matzo or matza), LID-safe crackers, or LID-safe tortillas as a substitute. Unsalted matzah
crumbs are a nice breadcrumb substitute.
Fresh meats:
Diets vary, but in general limiting to 5-6 oz. per day is a good choice. Some diets suggest no turkey
since it is often injected with broth and other ingredients. Avoid liver/organ meats. Pre-packaged
ground meats are higher in iodine, so if you want ground meat, we suggest you buy whole cuts and
ask the meat counter to grind the meat for you. Rinse whole cuts before using.
Cured meats:
Diets vary from institution to institution and our recommendation is to avoid all cured meats (cold
cuts/deli meats, bacon, cured ham, sausage, salami, chipped beef, hotdogs, etc.), since recent testing
by the USDA indicates that cured meats are high in iodine.
Dairy:
Avoid milk and all dairy products. While some diets permit a small amount (e.g., 1 Tablespoon per
day), even that amount can have 36% of the targeted daily amount of iodine. Additionally, iodine
content varies from cow to cow based on feed, supplements, etc.
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Non-Dairy “Milks”:
Today you can find “milk” products made from oats, almonds, cashews, coconut, rice, soy, etc.
Avoid milks made from rice and soy for the reasons listed above. For products like oat milk, almond
milk, cashew milk, etc. you must read the labels very carefully. In general we suggest avoiding these
products since they often contain sea salt, carrageenan, and are sometimes fortified with non-LID-
safe ingredients. We provide recipes to make your own LID-safe nut and oat milks in ThyCa’s LID
Cookbook. If you do purchase and use one of these products, make sure it is LID-safe.
Coffee creamer:
Some diets permit use of non-dairy creamers if they do not contain soy or carrageenan. Just as with
the “milks,” there are a wide range of non-dairy coffee creamers available on the market today, but
many (though not all) are made with iodine-containing ingredients. We suggest reading labels very
carefully to avoid salt, soy, dairy-based products such as whey, carrageenan, and other iodine-rich
ingredients. Melting a marshmallow, or using marshmallow fluff (check ingredients, as some contain
carrageenan or fish gelatin), may be a good substitute to lighten and sweeten your coffee.
Soy:
Soybeans and soy products should be avoided. The exceptions are soy oil and soy lecithin because
they do not contain soy protein. Avoid tofu, texturized soy protein (TSP), soy milk, soy sauce,
edamame, soy/veggie burgers, etc. The American Thyroid Association indicates that while soy is
low in iodine, based on animal studies it can interfere with radioactive iodine uptake.
Canned goods:
Years ago, cans were sanitized using iodine-based solutions. Most modern canning uses steam.
Some diets suggest avoiding all canned goods, partly due to the old sanitizing process and partly due
to the salt content. Today it is easier to find no-salt-added canned goods. We do use some canned
products in our LID since the diet needs to be user-friendly and have some elements of convenience.
To be extra-cautious, rinse your canned goods when practical.
Some Varieties of Beans:
The NIH and other diets no longer limit beans. As of this publication, one major medical institution
was still limiting beans and lentils. Beans are an essential form of nourishment, especially if you are
vegetarian or vegan.
We suggest using beans cooked yourself from the dry state, or purchasing
unsalted canned beans. If you want to be extra cautious, focus on using black, garbanzo (chick peas)
and white beans and limit your servings to typical serving sizes. Rinse canned beans before use.
Condiments:
Generally condiments such as ketchup/catsup, mustard, etc. contain a lot of salt. Look for no-salt-
added varieties. We have identified two diets that suggest avoiding ketchup and we believe this is
presumably because of its typical salt content. ThyCa does provide a recipe to make your own
ketchup and mustard, if desired.
Salt:
This can be a confusing product to shop for while on the LID, so be very careful with labels.
ThyCa’s LID does not allow sea salt or any iodized salt. Look for Kosher salt and plain table salt—
be sure it indicates no added iodine, including any form of iodate or iodide. Also avoid pink
Himalayan salt and other gourmet salts. As noted above, the label may say something like “this does
not supply iodine, a necessary nutrient,” but be aware that some sea-salt labels have this same
statement, and they are
not
LID-safe. Most diets indicate use of iodine-free salt is OK in any
quantity, so long as it fits your overall health needs and is not sea salt. See examples of salt labels
found in this document.
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Fat/Oil/Margarine:
All vegetable oils are safe, including soy oil. Butter is not permitted, as it contains dairy. Most
margarine is not safe, since it often contains whey (dairy) and salt. However, there are some brands
of margarine that are unsalted and dairy-free. This is a good option, and can be “doctored up” with
some safe salt for additional flavor. Coconut oil is another solid fat that can be used similarly for
baking, etc. Vegetable shortening is also available at most grocers and is even available in a butter
flavor; this is an acceptable option to use.
Water:
Most sources say that tap water is safe. Some municipalities are known to add iodine to water to kill
bacteria; therefore, distilled water is the safest option there. If your water is softened using a salt-
based process, you need to call the salt manufacturer and see if the salt is iodized or not. Reverse
osmosis-purified water is safe. However, some of the popular brands of bottled water first use
reverse osmosis (RO) and then add back salts and minerals for flavor—watch out for these products
and avoid them. Most diets do not mention water.
Beverages:
Avoid instant coffees and teas. Lemonade and fresh-brewed coffee and tea are all considered safe.
Soda pop, including diet soda, is safe so long as it does not contain unsafe ingredients (e.g. red dye).
Prunes, strawberries, and cranberries:
ThyCa often gets calls about these food items. Prunes and strawberries are low-iodine foods and safe
on the LID. Cranberry juice is safe per the NIH database. We cannot find data on whole or dried
cranberries and therefore suggest eating them in moderation.
Cruciferous vegetables:
We do include these ingredients in our recipes. Nonetheless, we suggest eating them in moderation
because, while low in iodine, they may have a slight impact on iodine absorption, which could affect
your RAI.
Sulfured foods:
We are often asked about this due to molasses. Sulfur itself is not an issue on the LID. Blackstrap
molasses is not LID-safe because it is boiled down so much that the nutrients, including iodine, are
concentrated. Blackstrap and regular molasses are both available sulfured and unsulfured. Sulfured
molasses and unsulfured molasses are both LID-safe, so long as it is not blackstrap molasses.
Etc.:
The iodine content of many foods is simply not known at this time. Governmental agencies around
the world, including the USDA, maintain food-content databases—some of which measure iodine,
others do not. As of this publication date, the Food and Agriculture Organization of the United
Nations hosts a directory of the databases known to it at: http://www.fao.org/infoods/infoods/tables-
and-databases/en/ (also available in French and Spanish). The USDA’s database has iodine contents
for some foods, but many simply have not been tested. We offer two principal suggestions when
using these databases: (1) be sure to convert the raw numbers in the database to a standard serving
size for the food in question, and (2) try to eat a variety of foods while on the LID, which helps to
spread the risk related to variations in iodine content.
When in doubt, we recommend avoiding the food item. ThyCa is here to help: you can ask questions
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Pantry Items
So often we can be overwhelmed by what we cannot have on the LID. This section focuses on what you
can have, helps you stock your pantry to get ready for the LID, and helps you learn how to read labels
when shopping so that you buy LID-safe items.
How to read salt labels to find LID-safe salt:
Salt without iodine is safe to use, so long as it is not sea salt. Here are some examples of what to look
for, and what to avoid when shopping:
Safe salt options: Salts to avoid:
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General Tips for Reading Food Labels:
Start by looking at the ingredients. You will see
nothing other than tomatoes. There is no added
salt. Next, you will note that there is sodium in
this product. Sodium and salt are not the same
exact thing, although salt does introduce a large
amount of sodium into the diet since chemically
it is “sodium chloride.” Looking at sodium
content alone in the “Nutrition Facts” chart is not
going to help you with the LID. Instead, look at
the listed ingredients. If the ingredients contain
salt or sea salt, pick a different product.
Here are two different ingredient lists for ketchup. One is LID-safe, the other is not:
Suggested Ketchup: Tomato Concentrate, High
Fructose Corn Syrup, Distilled Vinegar, Corn
Syrup, Less than 2% of: Sugar, Onion Powder,
Garlic Powder, Natural Flavors
Ketchup to avoid: Tomato concentrate, distilled
vinegar, high fructose corn syrup, corn syrup,
salt
, spice, onion powder, natural flavoring
Finally, here are two labels for non-dairy coffee creamer products. One is LID-safe and one is not.
This label is
an example
of a carton
of diced
tomatoes
that are safe
to use on
the LID.
This coconut
milk-based
creamer is
LID-safe. It has
no high-iodine
ingredients and
no salt of any
kind.
This oat milk-
based creamer is
not LID-safe. Oat
milk itself is fine,
but, like many
non-dairy milk
and creamer
products, this one
contains sea salt.
This is why you
have to read
labels carefully!
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Going shopping:
You may be going hypothyroid for your scan and/or treatment with radioactive iodine. If so, you will
give up your thyroid hormone medicine and you may feel miserably hypothyroid. (Hopefully you are
avoiding this and using Thyrogen® to increase your TSH.) Nonetheless, it is best to shop for the shelf-
stable items on this shopping list while you are still feeling well, or ask a friend to help. Since you might
be prepping for RAI radioactive-iodine treatment post-surgery, you may want a friend to help carry
groceries for you. With all items on this list, check the labels carefully so you avoid salt, all forms of
dairy, sea-based products, and soy products that can be lurking in the ingredient list. We are listing foods
here that are generally safe for the LID.
Helpful tips: Ingredient lists can change—always read the label to be extra sure!! Shopping in the
Kosher section of your grocery store can be helpful while on this diet.
Shop-ahead list
—buy your fruits, vegetables, meats and eggs (for the whites or buy a carton of liquid
egg whites) when needed, but the list here are items you can purchase well in advance:
Pasta: treat yourself to a variety of shapes and sizes. Be wary of noodles; they often contain eggs.
Wheat flour: avoid self-rising flour; regular flour is generally safe
Corn meal
Tortillas, tortilla chips and/or tortilla crumbs with LID-safe ingredients
Matzo and matzo crackers (salt-, egg-, and dairy-free)
Canned coconut milk
Salt-free, dairy-free margarine (sometimes this is difficult to find, but it is available)
Solid vegetable shortening, regular and/or butter flavor; use as spreads or for baking/cooking
Baking potatoes, boiling potatoes, sweet potatoes (the skins have iodine; the inside is LID-safe)
Dried beans
Puffed wheat cereal (ingredient: wheat) from the health food store or health food aisle
Unsalted nuts (pecans, almonds, walnuts, peanuts, etc.)—look in the baking aisle
Vanilla extract, baking powder, baking soda, other LID-safe baking essentials, etc.
Non-iodized or Kosher salt (not sea salt)
Hot wheat (not instant) farina cereal: look for brands that do not contain salt
Oatmeal (not the flavored packets): old-fashioned oats, quick oats or steel-cut oats
Salt-free natural peanut butter (or almond/cashew butter)
Jellies and jams (no food coloring and no salt)
Olive and canola/vegetable oil
Fresh garlic and onions, or garlic/onion powder
Apple cider vinegar
Cocoa powder (salt-free, dairy-free)
Salt-free, dairy-free dark chocolate chips or bars
Plain unsalted popcorn
Frozen veggies and fruit
Dried fruit: cherries, blueberries, raisins, etc. (watch for food coloring and salt)
White sugar
Pure maple syrup/corn syrup/agave syrup (light and amber-colored—whichever you prefer)
Honey (plain and whipped)
Marshmallows (read ingredients—no salt, carrageenan, or fish gelatin): for some they work well
as coffee creamer (melt one into your cup) and/or marshmallow “fluff”
Coffee and tea (not instant varieties): brew your coffee, use tea bags for tea
Soda (soda-pop) in various varieties—diet is OK; avoid red food dyes and salt
Distilled water (if necessary)
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A Week’s Worth of Easy Menus
Breakfast
Lunch
Dinner
Sunday
Egg white veggie
scramble
Pasta with LID-safe pesto
and frozen/canned no-salt
peas
Roasted chicken, baked
potato (no skin), side
salad
Monday
Oatmeal with maple
syrup, unsalted nuts, and
dried fruit
Leftover roasted chicken
with avocado on matzo
with side salad
Pasta with white beans
and LID-safe pesto topped
with crushed walnuts
Tuesday
Farina/hot wheat cereal
with sliced banana, salt-
free nut butter
,
and honey
LID-safe peanut butter
and sliced banana on
matzo
Pork chop, baked sweet
potato (try the microwave
—
easy),
and string beans
Wednesday
LID-safe corn muffins
with egg white scramble
Leftover pork chop and
string beans on a big salad
with avocado and LID-
safe dressing
Baked chicken legs,
basmati rice, and steamed
carrots
Thursday
Potato, egg white, and
ground beef scramble
Leftover chicken leg meat
on a big salad with LID-
safe
dressing
Roast beef, dairy-free
mashed potatoes, and
mixed veg
etables
Friday
Oatmeal topped with
unsalted walnuts, LID-
safe dark chocolate chips,
and
LID
-
safe
jelly
Leftover roast beef on
matzo or LID-safe bread,
mashed avocado, lettuce
and tomato “sandwich”
Black beans with basmati
rice and salt-free diced
tomatoes
Saturday
LID-safe pancakes with
maple syrup
Pasta tossed with fresh
vegetables, olive oil, and
garlic
Small steak, baked potato
(no skin), and summer
squash
Snacks:
•
Fresh fruit: apples, grapes, bananas, melon, peaches, etc.—keep these on hand and ready to eat
•
Salt-free applesauce
•
Raisins and other dried fruits
•
Refrigerator oats (refer to recipe in cookbook) enjoyed cold or warmed when eaten.
•
LID-safe muffins (swap shortening for butter, egg white for egg, use non-iodized/non-sea salt, etc.)
•
No-salt tortilla chips with avocado or homemade LID-safe guacamole
•
Homemade LID-safe hummus
•
Raw carrot and celery sticks
•
Unsalted peanut butter (great with apple slices, carrot sticks, etc.)
•
Unsalted matzo crackers (found in the Kosher section)
•
Homemade popcorn (air pop or use oil and non-iodized/non-sea salt)
•
Unsalted nuts: pecans, walnuts, almonds, etc., found in the baking aisle, or dry-roasted unsalted
peanuts found in the snack food aisle
•
Matzo or homemade bread/muffins with honey or LID-safe jelly/jam
•
Frozen bananas blended with cocoa powder for an ice cream like treat
•
Trail mix made from raisins, salt-free pretzels, unsalted nuts, and LID-safe dark chocolate chips
•
Sodas, including colas, and lemon-lime clear soda pop, ginger ales, etc. (read labels, as caramel- or
cherry-colored sodas may have Red Dye #3, erythrosine, or E127
•
Sorbet (check label to be sure no salt, dairy, carrageenan, or Red Dye #3/erythrosine/E127)
Low-Iodine Diet Quick Guide
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 15
Miscellaneous Topics
Vitamins/Minerals and Supplements:
Please always check with your doctor about stopping any necessary supplements they have prescribed.
Many multi-vitamins contain iodine in their formulation. Please avoid these. Some supplements use
artificial coloring such as Red Dye #3, erythrosine, or E127 in the EU/UK and also need to be avoided.
The most common mineral we hear about is calcium. Some calcium formulations are made from
ground-up oyster shells, which are rich in iodine. This type of formulation should be avoided. Check
with your doctor about whether or not it is safe to stop calcium supplementation during the LID. If you
must continue with calcium, talk to your pharmacist about safe formulations (one option to ask about is
calcium citrate).
Many people take a variety of supplements for different reasons. Please do your research to determine if
what you might be using is iodine-rich. If so, please avoid during the LID.
Other Ways Iodine Enters Our Bodies:
•
CT Contrast: radiographic dye, or an intravenous radiocontrast agent, contains iodine. This helps to
visualize structures and organs within the body. If you have had a recent CT scan, with contrast, it is
important for you to call the radiography department to determine if the dye used contained iodine.
If so, please contact your physician. Iodine from this type of contrast can take a very long time to
leave our bodies, and therefore, may have an impact on the timing of your treatment. (If you are
unsure if you had any such tests in the past several months, have your doctor review your files.)
If you have a CT scan coming up, and it is before your LID, please contact your physician to see if it
is acceptable for you to avoid the contrast, or possibly reschedule the appointment.
•
Topical antiseptics: Iodine is used as a topical antiseptic, such as that commonly swabbed on the
skin before surgery (including thyroid surgery). If you are having surgery prior to your radioactive-
iodine treatment, ask your surgeon to use an alternative cleanser. Avoid Betadine
®
soaps and
shampoos and other products containing povidone-iodine, polyvidone iodine, or iodopovidone.
•
Skin care & toiletry items: We put many things on our bodies, and in our mouths, for skin care and
grooming. Items such as toothpaste, soap, deodorant, shampoo, conditioner, skin creams, etc. may be
rich in iodine. Check toiletry labels for Red Dye #3 (erythrosine or E127). Also look for seaweed
and other sea-derived ingredients in your toiletries. Look for words such as marine algae, Dead Sea
minerals, fish roe enzymes and extracts, seawater, and pearl extracts.
•
Food dye: Check everything for Red Dye #3 (erythrosine or E127). A good rule of thumb is that if
you are unsure, and the item is artificially colored, avoid it. Remember that red dye is used in
formulations to make other colors such as pink, orange, brown, purple, etc.
•
Drugs, including OTC medication: Food dye is also used in pills and other medications such as
cough syrups. Check with your doctor or pharmacist if you are unsure whether any of your current
medications contain Red Dye #3, erythrosine, or E127. Always check with your physician before
suspending or switching any medication while on the LID.
Handy One-Page LID Summary
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 16
For the detailed
Free Low-Iodine Cookbook
with hundreds of delicious recipes,
visit www.thyca.org.
Key Points
This is a Low-Iodine Diet (“LID”), not a “No-Iodine Diet” or an “Iodine-Free Diet.” The American Thyroid
Association suggests a goal of under 50 micrograms (mcg) of iodine per day.
The diet is for a short time period, usually for the 2 weeks (14 days) before a radioactive iodine scan or
treatment and 1-3 days after the scan or treatment.
Avoid foods and beverages that are high in iodine (>20 mcg/serving). Eat any foods and beverages low in
iodine (< 5 mcg/serving). Limit the quantity of foods moderate in iodine (5-20 mcg/serving).
Foods to AVOID
•
Iodized salt, sea salt, and any foods containing
iodized salt or sea salt
•
Seafood and sea products (fish, shellfish, seaweed,
seaweed tablets, calcium carbonate from oyster shells,
carrageenan, agar-agar, alginate, arame, dulse,
furikake, hiziki, kelp, kombu, nori, wakame,
and other
sea-based foods or ingredients)
•
Dairy products of any kind (milk, cheese, yogurt,
butter, ice cream, lactose, whey, casein, etc.)
•
Egg yolks, whole eggs, or foods containing them
•
Bread and bakery products containing iodine/iodate
dough conditioners or high-iodine ingredients such as
dairy, eggs, salt
•
Red Dye #3 (erythrosine or E127 in the EU/UK)
•
Maraschino cherries (due to the red dye)
•
Fruit cocktail (due to the Maraschino cherries)
•
Chocolate that contains dairy
•
Blackstrap molasses (other types are OK)
•
Soybeans and soybean products such as tofu,
TSP/TVP, soy milk, soy sauce, soy flour; except soy
oil and soy lecithin, which are OK.
•
Rhubarb
•
Potato skins
•
Vitamins and food supplements that contain iodine
If you are taking medication or supplements
containing iodine, check with your doctor.
Foods to ENJOY
•
Fruit, fresh, frozen, or jarred, salt-free and without
red
food dye; canned in limited quantities; fruit juices
•
Vegetables: ideally raw or frozen without salt, except
soybeans
•
Beans: unsalted canned, or cooked from the dry state
•
Unsalted nuts and unsalted nut butters
•
Egg whites
•
Fresh meats (uncured; no added salt or brine
solutions) up to 6 ounces a day
•
The insides of white and sweet potatoes (no skins)
•
Low-iodine homemade (and some commercial) baked
goods
•
Grain and cereal products up to 4 servings per day,
provided they have no high-iodine ingredients
•
LID-safe pasta (remember to avoid egg noodles)
•
Sugar, jelly, jam, honey, maple syrup, molasses (not
blackstrap), agave nectar—avoid red food dyes
•
Black pepper, fresh or dried herbs and spices
•
Vinegars free of salt and red dye
•
Lemon, lime, and other citrus (for their juice & zest)
•
All vegetable oils, including soy oil
•
Vegetable shortening (i.e., the white solid variety)
•
Sodas (except with Red Dye #3, erythrosine, or
E127), cola, diet cola, non-instant coffee & tea, beer,
alcoholic beverages (except cooking wine), lemonade
•
Cocoa powder and some non-dairy dark chocolates
**Remember to check the ingredient list on all packaged foods**
Easy Snacks for Home, Work, or Travel
Easy Quick Meals
•
Fresh fruit or fruit juice
•
Raisins and other dried
fruits
•
Unsalted nuts and nut
butters
•
Homemade low-iodine
bread or muffins
•
No-salt tortilla chips
•
Fresh raw vegetables
•
Salt-free applesauce
•
Popcorn with non-
iodized/non-sea salt
•
Unsalted matzo
and other
unsalted crackers
•
LID-safe soda pop or
lemonade
•
Freshly cooked oatmeal
with toppings (cinnamon,
honey, salt-free
applesauce, maple syrup,
unsalted nuts, fruit)
•
Fresh meat with
vegetables, fresh fruit,
and baked white or sweet
potato (no skin)
•
Salad topped with grilled
chicken, beef or pork, oil
& vinegar dressing.
•
“PB&J” with LID-safe
peanut butter, jelly, and
salt-free matzo or fresh
baked LID-safe bread
•
Baked apples for dessert
(can be microwaved)
Our thanks to ThyCa’s medical advisors and conference speakers for the information and input.
Disclaimer:
This information is intended for educational purposes only. It is not intended, nor should it be
interpreted, as medical advice or directions of any kind. Any person viewing this information is strongly advised
to consult their own medical doctor(s) for all matters involving their health and medical care.
Abbreviations Used in Recipes & Measurements/Conversions
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 17
~
–
approximately
lg
–
large
°
–
degrees
med
–
medium
c
–
cup
ml
–
milliliter
C
–
Celsius or centigrade
opt
–
optional
ctn
–
carton or container
oz
–
ounce
doz
–
dozen
p
.
–
page
env
–
envelope
pkg
–
package
ex
–
e
xtra
pt
–
pint
F
–
Fahrenheit
qt
–
quart
gal
–
gallon
reg
–
regular
gm
–
gram
sm
–
small
kg
–
kilogram
sub
–
substitute
l
–
liter/litre
Tbsp
–
tablespoon (note uppercase T)
lb
–
pound
tsp
–
teaspoon (note
lowercase t)
Measurement Conversions
We recognize that our cookbook users are a global audience. Please use the conversions below to help
convert from Metric to English units, and vice versa.
⅕
tsp
=
1 ml/gm
¼
tsp
=
1.25 ml/gm
½
tsp
=
2.5 ml/gm
1 tsp
=
5 ml/gm
3 tsp
=
1 Tbsp =
½
oz
=
15 ml or gm
2 Tbsp
=
⅛
c
=
1 oz =
28 ml or gm
3.4 Tbsp
=
⅕
c
=
~1.6 oz =
50 ml or gm
4 Tbsp
=
¼
c
=
2 oz =
59 ml or gm
5
⅓
Tbsp
=
⅓
c
=
~3 oz =
80 ml or gm
3.4 oz =
100 ml or gm
8 Tbsp
=
½
c
=
4 oz =
118 ml or gm =
¼
lb
10 Tbsp
=
~
⅔
c
=
5 oz =
148 ml or gm
12 Tbsp
=
¾
c
=
6 oz =
177 ml or gm
16 Tbsp
=
1 c =
8 oz =
237 ml or gm =
½
lb
1 pt
=
2 c =
16 oz =
473 ml or gm =
1 pt =
1 lb
16.9 oz =
500 ml or gm =
½
l
1 qt
=
4 c =
32 oz =
946 ml or gm =
2 pt =
2.0 lb
~1 qt
=
4.2 c =
33.8 oz =
1000 ml/1 kg =
1 l =
2.2 lb
4 qt
=
16 c =
128 oz =
3800 ml/3.8 kg
=
3.8 l =
1 gal
32° F
=
0° C = freezing point
68° F
=
20° C = room temperature
212° F
=
100° C = boiling point
300° F
=
149° C
&
most recipe conversions advise using 150° C
325° F
=
163° C
&
most recipe conversions advise using 160° C
350° F
=
177° C
&
most recipe conversions advise using 180° C
375° F
=
191° C
&
most recipe conversions advise using 190° C
400° F
=
204° C
&
most recipe conversions advise using 200° C
425° F
=
218° C
&
most recipe conversions advise using 220° C
450° F
=
232° C
&
most recipe conversions advise using 230° C
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 18
Salads
Apple Cashew Salad
2
heads
red leaf lettuce
3
med
red delicious
apples
1
c
chopped (unsalted) cashews
opt
raisins
1
c
oil
½
c
sugar
⅓
c
r
ed
w
ine
v
inegar
1
Tbsp salt-free LID-safe mustard (or sub 2
tsp dry mustard with 1 Tbsp water)
1
Tbsp
g
rated
o
nion
2
tsp
p
oppy
s
eed
Chop lettuce, cashews, and apples; mix with
raisins if desired. Mix ingredients for dressing
and save on the side to have “fresh” salad when
desired. (If NOT on the Low-Iodine Diet, add
shredded Swiss cheese to this recipe.) Serves 6-
8.
Contributed by Shannon R.
Apple Waldorf-Style Salad
let
tuce of your choice
½
med
celery stalk, sliced
1
lg
apple, cored and chopped
¼
c
raisins
⅓
c
walnuts
Blender Mayonnaise (from this
cookbook)
Tear lettuce into individual salad bowl or plate.
Sprinkle with celery, apple, raisins, and walnuts.
Top with Blender Mayonnaise from this
cookbook, or substitute with mashed avocado.
Contributed by Sharon M.
Black Bean Salad
3
c
black beans, cooked & drained
2
c
frozen corn, cooked & drained
2
sweet red or orange bell peppers, cut
into
pieces
2
med
tomatoes, seeded & diced (opt)
½
c
cilantro, chopped
½
c
red onion, minced
½
c
parsley, chopped
1
tsp
chili peppers, crushed (opt)
3
cloves
garlic, crushed
½
c
lime juice
½
c
canola oil
2
tsp
cumin
1
tsp
non
-
iodized/non
-
sea salt
Mix garlic, lime juice, oil, cumin and salt. Pour
over first 8 ingredients and stir.
Contributed by Trisha L. and Jill Ann R.
Charlie’s Chicken Salad
3 or 4
5- to 6-oz
boneless, skinless chicken
breasts
¾
c
chopped celery
1½
c
seedless red grapes, halved
½
c
unsalted, raw pine nuts
¾
c Blender Mayonnaise (from
this cookbook)
salt-free seasoning blend, to
taste
non-iodized/non-sea salt, to
taste
Poach the chicken breasts in salted water using
non-iodized/non-sea salt. Once chicken breasts
have cooled, shred chicken into small pieces.
Season chicken with a salt-free seasoning blend
(whichever you prefer) and salt to taste. Coat
chicken with Blender Mayonnaise. Combine
with celery, grapes, and pine nuts. Refrigerate
until cool for best results. Eat “as is,” on matzo
crackers, or on LID-safe noodles. Makes 4-6
servings.
Contributed by Jill W.
Chicken Rice Salad
2
5-oz
chicken breast filets, cooked and
diced
1½
c
cooked Basmati rice
2
med
celery stalks, diced
½
c
chopped pecans or walnuts
½
c
dried cranberries
2
tsp
balsamic vinegar
enough French vinaigrette to coat
completely (see recipe for French
vinaigrette
from this cookbook
)
Toss all ingredients together and serve on a bed
of lettuce with salt-free crackers. Serves 2.
Contributed by Joanne M.
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 19
Cole Slaw
1
med
head cabbage, shredded
1
lg
carrot, shredded
½
c
vegetable oil
¼
c
white vinegar
½
tsp
pepper
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
celery seed
2
Tbsp
sugar
Mix last six ingredients to make the dressing
and pour over the vegetables. Mix and
refrigerate several hours before serving.
Contributed by Dana P.
Coleslaw, Tangy
½
head
cabbage, shredded
2
lg
carrots, shredded
½
c
green pepper, finely chopped
2
Tbsp
onion, finely chopped
¼
c
sugar
3
Tbsp
vinegar
2
Tbsp
vegetable oil
1
tsp
celery seeds
½
tsp
non
-
iodized/non sea salt
In a large bowl, combine cabbage, carrots, green
pepper, and onion. In a jar with a tight-fitting
lid, combine remaining dressing ingredients;
shake well. Pour over cabbage mixture and toss.
Cover and chill 4 hours before serving.
Contributed by a friend of ThyCa
Corn Salad, Fresh
6
cobs
fresh corn
2
cloves
garlic, finely chopped
2
Tbsp
olive oil
2
Tbsp
balsamic vinegar
1
lb
grape tomatoes, sliced in half
2
med
green onions, finely sliced
a
rugula or your favorite lettuce
Slice the corn kernels off the cobs. In a large
skillet, heat the olive oil. Add the corn and cook
until translucent, about 3 minutes. Add garlic
and stir for a minute. Add balsamic vinegar,
tomatoes, and green onions, and cook for
another minute. Remove from stove, cool, and
chill. Serve on top of a bed of arugula or your
favorite lettuce.
(Note: Cobs can be used to make stock.)
Makes 6 servings.
Contributed by Lily W.
Corn Salad, Shoepeg
16
oz
frozen white corn, thawed
1
whole
roasted red pepper
(
see note
)
½
c
green pepper, diced
1
c
onion, diced
2
med
celery stalks, diced
½
c
sugar
½
c
vegetable oil
½
c
white vinegar
1
tsp
non
-
iodized/non sea salt
½
tsp
black pepper
Combine corn, peppers, onion, and celery.
Combine sugar, oil, vinegar, salt, and pepper in
a sauce pan. Bring to a boil and remove from
heat. Combine with vegetables. Toss all together
and chill 2 hours before serving.
Note: To roast a pepper, place over flame (gas
stove or outdoor grill). Char the skin, turning
often, until the entire pepper is blistered and
charred. Rinse under running water, scraping
away the charred skin.
Contributed by Karen F.
Egg Salad
12
lg
hard
-
boiled
eggs, whites only
¼ to
½
c Blender Mayonnaise (from this
cookbook)
1
med
celery stalk, minced
1
sm
shallot, minced
2
Tbsp
peeled, seeded cucumber,
minced
½
tsp
prepared salt
-
free mustard
¼
tsp
turmeric
½
tsp
dried dill weed (opt)
non-iodized/non sea salt and
pepper to taste
Hard-boil your eggs, peel, and remove yolks.
Using an egg slicer, slice the egg whites and
place in a bowl. Mix in all other ingredients. Eat
with matzo or LID-safe crackers.
Contributed by a friend of ThyCa
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 20
Egg Salad with Avocado
12
lg
hard
-
boiled
eggs, whites only
1
med
avocado,
peeled
2 to 3
med
celery stalks, cut up
fresh onion to taste
non-iodized/non sea salt and
pepper to taste
Place all ingredients in a food processor. Grind
to the desired consistency. It will be green, but
the avocado gives it such a creamy flavor you
won’t miss the yolks and mayo.
Contributed by “A long-term survivor grateful
for ThyCa”
Green Salad with Strawberry Dressing
1½
c
sliced strawberries, divided
4
c
mixed greens
¼
c
sliced almonds, lightly toasted
¼
c
olive oil
1½
Tbsp
balsamic vinegar
½
Tbsp
sugar
non-iodized/non sea salt and pepper
to taste
Mash enough berries to measure ⅛ cup. Reserve
remaining berries. Whisk together oil, vinegar
and sugar to blend. Stir in mashed berries.
Season with salt and pepper. Use as dressing for
mixed greens and remaining strawberries. Salad
dressing does not keep well—use right away.
Contributed by Tracy T.
Greens with Vinaigrette
6
c
romaine lettuce, torn
1
c
radishes, sliced
1
med
cucumber, chopped (opt)
1
med
tomato, diced
(opt)
⅓
c
olive oil
¼
c
honey
2
tsp
white wine vinegar
1½
tsp
lemon juice
½
tsp
dry mustard
1
tsp
poppy seeds
2
cloves
garlic, minced
1
drop
hot pepper sauce
, salt
-
free
1
pinch
sugar
non-iodized/non sea salt and
pepper to taste
In a large bowl, combine the romaine and
radishes plus tomatoes and cucumbers if using.
Combine the remaining ingredients in a jar with
tight-fitting lid and shake well. Just before
serving, pour vinaigrette over salad and toss
gently.
Contributed by a friend of ThyCa & Jill Ann R.
Gulerodsalat (Carrot Salad)
2
lg
carrots, grated
1
med
apple, grated
1
sm
handful of raisins
½
lg
lemon, juiced
Stir all together well and serve. Can be made a
day ahead and kept in the fridge.
Contributed by Line
Onion Salad, Brazilian Style
2
lg
white onions, sliced thin
1
to
2
med
green onions, chopped
10
cherry tomatoes, quartered
1
med
red bell pepper, diced
30
ml
olive oil
15
ml
red wine vinegar
3
gm
non
-
iodized/non sea salt
2
gm
coarse black pepper
Slice the onions into thin rings, and separate
them. Place them in a large bowl and cover with
ice cubes and cold water. Refrigerate like this
for two hours. Drain the onions and rinse them
under cold water. Add the prepared vegetables,
dress with oil and vinegar. Add the salt and
pepper, adjust to your liking. Let the dish stand
for 30 minutes. Enjoy with prepared Basmati
rice and your favorite grilled meat.
Contributed by a friend of ThyCa
Dress your favorite salad with
tangerine or Clementine juice.
Contributed by Lily W.
Add grilled chicken to a
simple tossed salad for a
quick meal.
Contributed by ThyCa
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 21
Orzo Cranberry Salad
8
oz orzo pasta, cooked to package
directions and drain
ed
½
bag dried cranberries, soaked in warm
water until soft
1
med
onion, diced
1
med
red bell pepper, diced
½
c
pine (pignolia) nuts
½
c
sugar
½
c
vinegar
¼
c
olive oil
1
dash
pepper
1
tsp
non
-
iodized/non sea salt
Mix all ingredients together and serve warm or
at room temperature.
Contributed by a friend of ThyCa
Pasta & Pea Salad
½
lb small tubular pasta (e.g., ditali or
mini penne)
1
c
frozen peas, thawed
½
c chicken broth, LID-safe (sub
vegetable stock or water)
4
Tbsp
red wine vinegar
½
tsp
dry mustard
2
tsp fresh marjoram, minced (sub
oregano)
non-iodized/non sea salt and pepper
to taste
Cook the pasta according to package directions,
drain, and combine with peas. Combine the
remaining ingredients in bowl and whisk
together. While the pasta is still slightly warm,
pour the dressing over the pasta and peas, toss,
and let salad rest for one hour. Serve at room
temperature. Tip: This can easily be made
vegetarian by using vegetable stock or water
instead of chicken broth.
Contributed by Leah G.
Pasta Salad Primavera
6
oz
pasta
1
pkg
frozen pea pods, thawed
1
c garbanzo beans (cooked from dried,
or canned without salt)
½
c
frozen corn, thawed
1
clove
garlic,
minced
3
Tbsp
onion, minced
¼
c
vegetable oil
¼
c
white vinegar
1
tsp
sugar
1
tsp
dried oregano
1
tsp
non
-
iodized/non sea salt
¼
tsp
black pepper
Cook, drain, and rinse pasta per package
instructions. Combine pasta, pea pods, beans,
and corn (or substitute any vegetable you may
have on hand). Sauté garlic and onion in oil
until tender. Add vinegar, sugar, oregano, salt,
and pepper. Pour over pasta/vegetable mix. Mix
well and refrigerate 6 hours before serving.
Note: If you are using fresh vegetables, it is a
good idea to blanch them first.
Contributed by Karen F.
Pasta Salad with Lemon Dressing
1
lb
pasta such as orzo
1
pt cherry tomatoes, halved or quartered
if large
½
med
cucumber, diced small
½
c
pine nuts, toasted
¼
c
extra virgin olive oil
3
Tbsp
fresh basil, chopped finely
2
Tbsp
fresh Italian parsley, chopped finely
2
med scallions, chopped finely (white and
light green parts only)
2
Tbsp
lemon zest, finely grated (about 3
med lemons)
3
Tbsp
lemon juice, freshly squeezed (more
if needed)
non
-
iodized/non
-
sea salt, to taste
freshly ground black pepper, to taste
Bring a large saucepan of salted water to a boil
and cook pasta, about 8 minutes. Drain and rinse
the pasta under cold water until cool. Drain
pasta well and transfer to a large bowl. Add
remaining ingredients and toss to combine.
Serve chilled or at room temperature.
Contributed by C.S.
Try various vinegars to jazz
things up: Balsamic, white
balsamic, apple cider, red
wine, plain white, etc.
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 22
Pasta Salad, Tomato Basil
3
lg
tomatoes, coarsely chopped
⅓
c
red onion, chopped
¼
c
extra
-
virgin olive oil
2
Tbsp
red wine vinegar
1
tsp
minced garlic
½
tsp
non
-
iodized/non sea salt
½
tsp
black pepper
¼
tsp
oregano
12
oz
rotini pasta
1
c
fresh basil, julienned
Put tomatoes, onion, olive oil, vinegar, garlic,
salt, pepper, and oregano in a large bowl; toss.
Let stand at room temperature at least 30
minutes or until tomatoes release their juices,
tossing occasionally. Cook pasta as package
directs. Drain and add to bowl with tomatoes;
lightly toss. Let come to room temperature. Add
basil; toss. Serve immediately or refrigerate.
Contributed by Laura C.
Potato Salad, Bavarian Style
4
c
potatoes, peeled & sliced
2
c
chicken broth, homemade
½
tsp
non
-
iodized/non
-
sea salt
¼
c
vegetable oil
⅓
c
onion, copped
½
tsp
sugar
2
Tbsp
lemon juice
pepper as desired
Boil potatoes in broth with ¼ teaspoon salt for 5
to 8 minutes, until tender. Drain. Toss warm
potatoes with vegetable oil and onions. Dissolve
remaining ¼ teaspoon salt and the sugar in
lemon juice. Pour over potatoes. Marinate salad
1 to 2 hours before serving. Serve at room
temperature. Suggested variations: Try walnut
or grapeseed oil for the vegetable oil, Vidalia or
green onion for the yellow onion, and balsamic
vinegar for the lemon juice.
Contributed by a friend of ThyCa
Potato Salad, Spanish Style
1
lb
new potatoes
4
Tbsp
olive oil
1
Tbsp
wine vinegar
2
cloves
garlic, crushed
1
sm
red pepper, chopped
1
Tbsp
chives, chopped
Peel the potatoes. Cook until tender, but do not
overcook them or they will break up. Mix
together the oil and vinegar. Toss the potatoes
while still hot. Stir in the garlic and red pepper.
Sprinkle with the chopped chives. Serve while
still warm.
Contributed by a friend of ThyCa
Spinach Apple Salad
2
Tbsp
cider vinegar
2
Tbsp
vegetable oil
¼
tsp
non
-
iodized/non sea salt
¼
tsp
sugar
1
c
apple, raw, unpeeled, diced
¼
c
sweet onions, chopped
¼
c
raisins
2
c
fresh spinach, torn
2
c
romaine lettuce, torn
In a small bowl, combine vinegar, oil, salt, and
sugar. Add apple, onion, and raisins; toss lightly
to coat. Cover and let stand for 10 minutes. Just
before serving, combine spinach and romaine in
a large salad bowl; add dressing and toss.
Contributed by a friend of ThyCa
Spinach Salad
½ to 1
lb
spinach, washed
1
can
mandarin oranges, 11 oz
¼
c
olive oil
4
Tbsp
sugar, divided
2
Tbsp
white vinegar
1
pinch
dried parsley
non-iodized/non sea salt and
pepper to taste
¼
c
slivered almonds
Combine oil, 2 Tablespoons sugar, vinegar, salt,
pepper and parsley. Shake well and refrigerate.
Toss almonds with additional 2 Tablespoons
sugar and stir over medium heat until golden
brown. When ready to serve, place oranges and
almonds on top of salad greens and toss lightly
with dressing.
Contributed by Dana P.
Salads
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 23
Spinach Salad, Warm
1
to
2
Tbsp
oil
½
c
sliced mushrooms (
adjust
to taste)
3
Tbsp
fresh, chopped green onion (can
sub any onion)
¼
c
white vinegar
4
tsp
sugar
¼
tsp
non
-
iodized/non sea salt
¼
tsp
pepper
10
oz
washed, fresh spinach
opt
cooked
chicken breast
Add oil to a 12- to 14-inch frying pan. When oil
is warm, add mushrooms and onions. Sauté for
1-2 minutes (they will not be thoroughly
cooked). Remove from heat and add vinegar,
sugar, salt and pepper to the pan. Stir until
dissolved. Begin slowly adding spinach and
continue stirring. Continue until all of your
spinach is in the pan and has started to wilt (may
have to move pan to low heat to accomplish this
if your spinach is right out of the fridge).
Optional: Serve topped with sliced, cooked
chicken breast.
Contributed by Jennifer P.
Tabouli (Tabbouleh, Wheat Salad)
1½
c
cracked wheat or bulgur wheat
1½
c
boiling water
1
med
cucumber, seeded
3
lg
tomatoes
1
bunch
parsley (you can use less)
fresh or dried mint to taste
½
c
vegetable oil
½
c
lemon juice
1
tsp
non
-
iodized/non sea salt
Cook wheat in water according to package
directions. It should be a grainy consistency, not
pasty. Chill in refrigerator. If water is not
completely absorbed, squeeze out with paper
towel. Chop veggies and herbs very fine. Mix
with chilled wheat. Combine last three
ingredients to make dressing. Pour over wheat
and veggie mixture. Chill. Enjoy plain or with
LID-safe pita, bread, or tortillas. Note: cracked
or bulgur wheat is often found in the salad
topping section or the hot cereal section of the
grocery store.
Contributed by Darlene H.
Toasted Almonds
Take a piece of tin foil. Fold it in half and fold
up the sides slightly to keep almonds from
sliding off. Preheat toaster oven to 350°F. Pour
a package of unsalted blanched almonds (the
ones that have the skins removed) on the foil.
Drizzle with a small amount of olive oil. Toast
in the oven until almonds start to brown. Stir
part way through. Use as a salad topper.
Contributed by Tracy T.
Toasted Croutons
Using LID-safe bread, take a slice of bread and
cut it into cubes. The heel works well for this.
Heat some olive oil in a pan. Add bread cubes.
Sprinkle with garlic and/or onion power. Toss
and cook until it starts to turn golden. Transfer
to a pan and bake at 350°F until dry.
Contributed by Tracy T.
To save time, buy pre-mixed
and pre-washed bags or
containers of salad greens. Pick
up a container of cherry
tomatoes while shopping. Bring
them home, dump everything in
a bowl, and you have a quick
salad. Just add LID-safe
dressing or use oil and vinegar.
Contributed by a friend of ThyCa
Dressings & Marinades
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 24
Dressings & Marinades
Dressing, Asian Salad
1
Tbsp
unsalted peanut butter
1
Tbsp
toasted sesame seed oil (or garlic-
flavored olive oil)
hot chili oil, to taste
4
Tbsp
rice vinegar
, unseasoned
non
-
iodized/non
-
sea salt, to taste
Mix peanut butter with the oils. Slowly add the
rice vinegar and blend. Add salt to taste. Toss
with shredded cabbage, carrot, etc., for Asian
slaw or with romaine, tomato, onion, etc., for
green salad.
Contributed by Jo W.
Dressing, Balsamic Vinaigrette
1
oz
honey
1
oz
Dijon mustard
6
oz
balsamic vinegar
6
to
8
oz
extra virgin olive oil
½
to
1
tsp
non
-
iodized/non
-
sea salt
freshly ground pepper
Put it in a leak-proof container and shake until it
emulsifies. Use as salad dressing, meat
marinade, on pasta salad and whatever else
needs a flavor boost.
Contributed by Jill B.
Dressing, French Vinaigrette
¼
c
white wine vinegar
1
tsp
sugar
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
dried basil
¼
tsp
dry mustard
¼
tsp
ground black pepper
⅓
c
olive oil
In small bowl, whisk together all ingredients
except olive oil. Whisking vigorously, add oil in
a slow, steady stream until well blended.
Contributed by Monique C.
Dressing, Italian Mix
1
Tbsp
onion powder
1
Tbsp
sugar
2
Tbsp
dried oregano
¼
tsp
dried thyme
1
tsp
dried basil
1
Tbsp
dried parsley flakes
1
tsp
non
-
iodized/non
-
sea salt
dash
garlic powder
Combine all dry ingredients and keep on hand.
To make fresh salad dressing, mix 2 Tbsp of dry
mix with:
¼
c
vinegar
⅔
c
olive oil
2
Tbsp
water
Mix well.
Variation: Use just the dry ingredients as a dry
rub for chicken or the meat of your choice. Grill
or cook as desired.
Contributed by Amy L.
Dressing, Nutty
½
c
chopped unsalted walnuts or pecans
½
c
extra virgin olive oil
¼
c
balsamic vinegar
¼
c
fresh orange
juice
½
tsp
non
-
iodized/non
-
sea salt, (or to taste)
Put all ingredients in a blender or food processor
and mix to desired smoothness. (Add more nuts
or reduce some of the liquids to make it thicker.)
Use on a green salad, as a dip for raw veggies or
crackers, or as a spread on bread.
Contributed by Nina G.
Dressing, Poppy Seed
1
c
sugar
½
c
vinegar
2
tsp
salt
1
tsp
dry mustard
2
c
salad oil
1
sm
grated onion
1
tsp
poppy seed
Stir sugar, vinegar, salt, and mustard. Add oil
gradually. Add onion and poppy seed.
Contributed by a friend of ThyCa
Dressings & Marinades
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 25
Dressing, Sweet & Sour
⅓
c
canola oil
⅓
c
vinegar
⅓
c
sugar
salt-free prepared seasoning blend, to
taste
non
-
iodized/non
-
sea salt, to taste
pepper, to taste
Combine ingredients in a shaker or jar. Blend
well. Store in refrigerator.
Contributed by Pat S.
Dressing, Sweet French
1
c
salt
-
free ketchup
1
c
sugar
1
c
vinegar
1
tsp
non
-
iodized/non
-
sea salt
3
tsp
finely chopped onion
¼
tsp
pepper
½
c
olive oil
Combine all ingredients.
Contributed by Amy L.
Marinade, Chicken Kabob
3
cloves
crushed garlic
½
c
packed brown sugar
3
Tbsp creamy salt-free mustard (preferably
Dijon)
¼
c
cider vinegar
1
lg
lime, juiced
½
lg
lemon, juiced
6
Tbsp
olive oil
1
tsp
non
-
iodized/non
-
sea salt
pepper to taste
Combine all ingredients, mix well. Reserve
small amount of marinade for basting. Use to
marinate chicken strips or cubes and make
kabobs with assorted vegetables. Grill and baste
with remaining marinade.
Editor’s note: Salt-free mustard is available, but
Dijon without salt is very hard to find. We
suggest using LID-safe mustard in this recipe,
even if it is not Dijon.
Contributed by Julie C.B.
Marinade, Lime Cilantro
4
lg
limes, juiced
1
sm
red bell
pepper
1
lg bunch cilantro, or to
taste
6
to
7
cloves
garlic
1
Tbsp
olive oil
fresh black pepper to
taste
Blend all ingredients in a blender until smooth.
Use to marinate chicken or pork (shrimp when
you are not on the LID). Marinate up to 1 hour.
Alternatively, you may freeze raw meat in the
marinade, defrost and grill. Add non-
iodized/non-sea salt to taste when grilling the
meat.
Contributed by Suzanne B.
These dressings and
marinades contain acid from
citrus or vinegar. They also
contain non-iodized/non-sea
salt. This combination helps
to break down and tenderize
meats. Buy cheaper cuts of
meat and let it marinate for
up to 48 hours, then cook/grill
as desired. You can also
marinate chicken breasts or
meat ahead and freeze in a
zipper-top plastic bag in an
appropriate serving size for
you and/or your family.
Defrost and use as needed.
Contributed by ThyCa
Spices & Condiments
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 26
Spices & Condiments
Asian Sauce
2
c
water
3
Tbsp
non
-
iodized/non
-
sea salt
3
Tbsp
honey
3
Tbsp
sesame oil (dark or light)
1
tsp
granulated garlic or garlic powder
½
tsp
black pepper
¼
tsp
white pepper
¼
tsp
salt
-
free Asian five spice mix
¼
tsp
ground ginger
In a microwave-safe bowl (2-quart size), heat
one cup of water. Dissolve all dry ingredients in
the hot water with wire whisk or fork. Allow to
rest for 20 minutes to soften. Stir in honey and
sesame oil. When dissolved well, add remaining
water to cool it before putting in a bottle or
carafe. Keep in fridge. Shake well before using.
Use as a substitute for soy sauce.
Contributed by W. Eugene Ellison, Chef
Bar-B-Que Sauce, Spicy
6
lg whole tomatoes, peeled and
chopped with the juice
1
med
onion, finely chopped
7
sm
cayenne
peppers, finely chopped
2
Tbsp
fresh cilantro, finely chopped
1
Tbsp
fresh basil, finely chopped
2
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
sugar
2
Tbsp
garlic powder
½ to 1
Tbsp
red pepper flakes
Put tomatoes in saucepan. Add onion and
peppers. Sweat the vegetables so they release
their liquid. Add rest of ingredients and bring to
a simmer over medium heat, then let simmer on
low for about 10 minutes. Use as a sauce for
meat or as salsa.
Editor’s Note: The amount of salt was modified
from 2 Tablespoons to 2 teaspoons from the
original recipe. Feel free to adjust salt level to
your liking.
Tip: See the Chili recipe in the Soups & Stews
section on how to peel a tomato.
Contributed by Anne K.
Blackening Mixture
4
Tbsp
paprika
2
tsp
onion powder
2
tsp
garlic powder
1
tsp
cayenne pepper
1
tsp
white pepper, ground
1
tsp
black pepper, ground
1
tsp
dried thyme
1
tsp
dried oregano
2
tsp
non
-
iodized/non
-
sea salt (opt)
Store in an airtight container. This can be
multiplied easily. 3 different pepper types may
seem redundant, but they each add a distinctive
characteristic. It can be used as a dry rub. This is
suitable on poultry, beef, and pork. It is spicy so
use according to your taste. It can be used as a
marinade by mixing it with balsamic vinegar
and a little extra virgin olive oil; for poultry add
a little sage.
Contributed by Jill B.
Blender Mayonnaise
¼
c egg substitute or egg white
(pasteurized, and with NO yolks and
NO salt)
1
tsp
non
-
iodized/non
-
sea salt
1
tsp
sugar
½
tsp
prepared mustard with no salt added
½
tsp
paprika
3
Tbsp
cider vinegar
1
c
corn oil
Put the first 6 ingredients in a blender and blend
for a few seconds until mixed. Careful now,
keep the blender lid mostly on as this will
splash. SLOWLY add the oil while blending at
lowest speed. Mixture will thicken up quickly.
You may have to turn off the blender and stir
with a spoon, as it will be quite thick. Spoon
mixture into an airtight container. Chill in the
refrigerator before use. Makes about 1½ cups of
mayonnaise.
Contributed by Russ
Spices & Condiments
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 27
Chili Powder
1
tsp
paprika
2
tsp
ground cumin
1
tsp
cayenne pepper
1
tsp
ground oregano
2
tsp
garlic powder
Combine all ingredients. Mix well. Store in a
cool, dry place. Use in any recipe calling for
chili powder. Makes just over 2 Tbsp.
Contributed by Sue L.
Fruit Glaze for Meats
8
c frozen raspberries, strawberries, or a
combination
12
oz frozen apple juice concentrate (sub
cranberry
-
apple)
4
Tbsp
cornstarch
4
Tbsp
water
⅔
c
honey
2
Tbsp
dry mustard
2
Tbsp
vinegar (red wine or apple cider)
In a 4-quart saucepan combine berries and
frozen apple juice concentrate. Bring to a boil,
reduce heat. Cover; simmer until fruit is very
tender. Strain mixture into a 4-cup liquid
measure, pressing out the liquid with the back of
a spoon. Add water, if needed, to equal 2½ cups
liquid. Discard pulp. In the same saucepan, mix
cornstarch and water. Stir in berry liquid. Cook
and stir until thickened and bubbly. Cook two
minutes more. Stir in honey, mustard, and
vinegar. Heat through. Cool, cover, and chill
any leftover glaze for up to 5 days. Serve over
chicken, pork, or turkey.
Note: This recipe has been modified from
earlier editions to remove whole cranberries.
Contributed by Leah G.
Jonathan’s Dry Rub
2
Tbsp
non
-
iodized/non
-
sea salt
2
Tbsp
sugar
4
Tbsp
brown sugar
2
Tbsp
ground cumin
2
Tbsp
LID
-
safe
c
hili
p
owder
2
Tbsp
dry mustard
1
Tbsp
ground black pepper
1
tsp
cayenne pepper
3
Tbsp
sweet paprika
1
Tbsp
garlic powder
1
tsp
onion powder
Just mix them together and rub on the food
before cooking.
Contributed by Sheila B.
Ketchup, Homemade
2
6
-
oz
cans no
-
salt
-
added tomato paste
⅔
c
water
4
Tbsp
vinegar
½
tsp
dry mustard
½
tsp
cinnamon
½
tsp
non
-
iodized/non
-
sea salt
generous pinch ground cloves
generous pinch
allspice
¼
tsp
cayenne pepper
⅔
c
brown sugar
In mixing bowl, combine all the ingredients
with a wire whisk. Blend well. Scrape into re-
sealable container and refrigerate overnight to
blend flavors. Can be used right away if needed.
Contributed by Kathy S.
Mustard, Homemade
1
c
cold water
¾
c
yellow dry mustard
¾
tsp
non
-
iodized/non
-
sea salt
½
tsp
ground turmeric
1
tsp
garlic puree (sub
⅛ tsp garlic powder)
⅛
tsp
paprika
½
c
white distilled vinegar
Nowadays there’s really no need
to make your own ketchup or
mustard. Low-sodium diets and
consumer preferences have
resulted in many brands of no-
salt-added condiments. If you
prefer them salted, take them
home and add non-iodized/non-
sea salt to your liking! Try to
keep things simple and easy
during the stressful time you are
going through.
Spices & Condiments
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 28
In a well ventilated kitchen, place all ingredients
except for the vinegar into a non-reactive
saucepan. Whisk until smooth. Cook the
mixture over medium-low to low heat, stirring
often. It should bubble down to a thick paste
after about 35 minutes. Whisk in the vinegar
and continue to cook until it is the consistency
you want it to be, roughly 10 minutes. After
cooling to room temperature, place in an airtight
container and refrigerate. Keeps well for about
two months. The flavor will be very strong at
first, but it will mellow in a week’s time. You
may want to make this ahead.
Contributed by a friend of ThyCa
Peppered Steak Rub
2
Tbsp
olive or canola oil
½
tsp
paprika
½
tsp
pepper
¼
tsp
non
-
iodized/non
-
sea salt
¼
tsp
garlic powder
¼
tsp
LID
-
safe lemon
-
pepper seasoning
⅛
tsp
dried oregano
⅛
tsp
crushed red pepper flakes
⅛
tsp
ground cumin
⅛
tsp
cayenne pepper
In a small bowl, combine oil and seasonings.
Brush over steaks or other meats.
Contributed Tracey L.
Red Chile Sauce
8
med dried California or New Mexico
chiles (mild)
4
med
dried chipotle chiles
3
c
boiling water
4
med Vidalia onions, chopped into
quarters
water for boiling
onions
8
cloves
garlic
2
Tbsp
olive oil
1
Tbsp
cumin
6
lg
R
oma tomatoes, pureed
1
c
LID
-
safe vegetable or chicken stock
2
tsp
sugar
1
tsp
non
-
iodized/non
-
sea salt
Soak dried chiles in 3 cups of boiling water for
30 minutes with a plate on top to keep the chiles
submerged. Drain and retain 2 cups of chile
water for use later. Roughly chop chiles.
Boil onions in a medium saucepan for 25
minutes. Drain and discard water. In a food
processor, puree chiles, onions, and garlic. In a
medium saucepan, heat olive oil with cumin.
Add chile mixture and simmer for 10 minutes.
Add tomatoes and stock and bring to a boil. Add
chile water to create desired consistency. Add
sugar and salt as desired to adjust flavors to
your liking.
Contributed by Lily W.
Taco Seasoning Mix
4
tsp
cumin
1
tsp
oregano
1
tsp
non
-
iodized/non
-
sea salt
2
tsp
black pepper
1
tsp
garlic powder
1
tsp
onion powder
1
tsp
cayenne pepper (more or less depending
on your spice
tolerance)
2
tsp
cornstarch
Mix and store in a cool, dry place and use when
you make tacos and other dishes calling for taco
seasoning.
Contributed by Jamie M.
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 29
Soups & Stews
Chili
1
lb freshly ground hamburger meat or
stew meat diced very small
1
lg
onion, diced
1
Tbsp
garlic powder (or 2 Tbsp fresh garlic)
½
Tbsp
no-salt-added chili powder (use recipe
f
rom
this cookbook)
½
tsp
paprika
½
tsp
cayenne pepper or to taste
2
c salt-free canned black beans (or LID-
safe black beans cooked from dried)
2
c fresh tomatoes, or sub no-salt-added
canned
non-iodized/non-sea salt and pepper to
taste
Brown beef and onion. Drain. Add all remaining
ingredients and simmer 1 hour.
Note: To prepare fresh tomatoes, cut a small X in
the bottom of the tomato and immerse in boiling
water for 30 seconds. Remove, drop in ice water,
and slip the skin off. Cut tomato in quarters and
scoop out as many seeds as possible, reserving
liquid. Dice.
Contributed by Karen F.
Chili with Corn
1
c dried white kidney beans or
garbanzo beans (or use 2 cups
canned
no
-
salt
-
added
beans)
4
c water (if cooking beans; for canned
beans use ½ cup water)
1
c
frozen corn
1
med
onion, chopped
1
clove
garlic, pressed
1
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
vegetable oil
1½
c tomato sauce, homemade or no-salt-
added
1½
Tbsp
no-salt-added chili powder (use
recipe from this cookbook)
1
tsp
cumin
Soak dried beans in water overnight. Cook for
1½ hours. Sauté onion and garlic in oil; add
seasonings, tomato sauce, and corn. Simmer 15
minutes. Add tomato mixture to cooked or
canned beans and stir. If using canned beans,
rinse them first and add back in a half cup fresh
water. Simmer. Serve over basmati rice.
Contributed by a friend of ThyCa
Chilled Peach Soup
4
lg
fresh peaches
¼
c fresh orange, clementine, or tangerine
juice
2
Tbsp
lemon juice
½
tsp
grated ginger
¼
tsp
non
-
iodized/non
-
sea salt
2
c
cold water
Score peaches with a knife. In a pot of boiling
water, blanch peaches for 1 minute. Drop
peaches into ice water. Peel, remove pit, and
cube peaches. Put all ingredients into blender.
Blend until smooth. Add cold water to create the
desired consistency (approximately 2 cups).
Refrigerate for at least an hour before serving.
Makes 6 servings.
Variations:
1. You can also skip the blanching step and just
chop peaches with the skins. The soup will be a
darker color, but the skins are nutritious.
2. Skip the salt and this makes a great base for
smoothies.
Contributed by Lily W.
ThyCa is here to help!
Write to us at
[email protected] or call
us at +1-877-588-7904.
We will answer questions
about the LID!
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 30
Gumbo, Basic
6
c
LID
-
safe vegetable stock
1
lg
carrot, left whole or halved
12
oz
black
-
eyed peas, frozen
2
lg
bay leaves
2
to
3
Tbsp
vegetable oil
1
lg
onion, chopped
3
med celery stalks, chopped with green
tops
1
lg green or red bell pepper, seeded
and chopped
½
tsp
oregano or more to taste
¾
tsp
dried basil or more to taste
¼
tsp
allspice or more to taste
⅛
tsp
cayenne pepper, or more to
taste
non-iodized/non-sea salt and black
pepper to taste
2
lg
tomatoes, chopped
10
oz
frozen corn kernels
12
oz
frozen okra
Bring stock to a boil and add the black-eyed
peas, bay leaf and carrot. Simmer about 30
minutes. Remove the carrot and bay leaf. In a
separate pan, heat up the oil. Sauté the onion.
Add the celery, with leaves, and after a few
minutes, the bell pepper. Sprinkle generous
amounts of the spices in the pan, and sauté
another minute. Add the onion mixture and
chopped tomatoes to the stock, and stir well,
adding more water if necessary. Let simmer
about 10 minutes. Chop the okra and stir in with
the frozen corn; simmer another 10 minutes.
Adjust the spices to taste, and serve, ideally with
cornbread or any other freshly made bread.
Contributed by a friend of ThyCa
Soup, Black Bean
2
c
black beans,
dried,
uncooked
8
c
water
2
lg
bay leaves, whole
¼
c
olive oil
2
med
green peppers, finely chopped
1
med
onion, chopped
4
cloves
garlic
1
Tbsp
garlic powder
1
Tbsp
cumin
1
Tbsp
oregano
1
tsp
mustard powder
1
tsp
dill weed
1
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
lemon juice
Measure black beans, water, and bay leaves into
soup pot. Bring to a boil; then reduce heat and
simmer partially covered, stirring occasionally to
keep beans from sticking. Cook for 2 hours. In
frying pan, sauté olive oil, onions, green peppers,
and garlic. Add spices and herbs and cook for 5
minutes. Using a potato masher or fork, mash
about ¼ of the beans into a paste to give the soup
a good thick texture. Add the cooked vegetables
to beans along with salt and lemon juice.
Continue simmering for another half hour. Add
more salt if needed.
Contributed by a friend of ThyCa
Soup, Brazilian Black Bean
2
c
black beans, dried
4
c
water or LID
-
safe stock
2
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
olive oil
1
c
celery, chopped
1
c
onion, chopped
1
c
carrots, chopped
6
cloves
garlic, chopped
3
Tbsp
cumin
3
Tbsp
coriander seeds, crushed
1
pinch
cayenne, or to taste
2
med oranges, peeled, sectioned and
deseeded
½
c
fresh orange juice
1
Tbsp
sherry (not cooking sherry)
¼
c
lemon juice
1
Tbsp
black pepper
1
Tbsp
red pepper flakes
Wash beans and soak in water for four hours.
Drain them and add the water or stock and salt.
Bring to a boil and simmer with cover on for 1½-
2 hours. In a separate pan, sauté vegetables and
garlic in olive oil. Add cumin and coriander until
vegetables are soft. Add some water if needed to
help soften them. Add the sautéed vegetables to
the beans. Add the oranges, orange and lemon
juice, sherry, black and red pepper. Stir and cook
another 15 minutes. Let stand a few minutes
before serving. Serve with Basmati rice.
Contributed by Anonymous
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 31
Soup, Butternut Squash
2
lg
butternut squash
2
Tbsp
olive oil
1
med
onion, chopped
1
med
celery stalk, chopped
1
lg
carrot, chopped
2
clove
s
garlic, chopped
4
c
LID
-
safe chicken
or vegetable
stock
water
as needed
non-iodized/non-sea salt and pepper
to taste
Preheat oven to 375°F. Cut squash in half
lengthwise, scoop out seeds. Place squash face
down on a baking pan and pour approximately ½
cup water into pan. Place in oven and bake until
tender, about 45 minutes. When cool enough to
handle, scoop squash out of skins, discard skins
and set squash aside.
While squash is baking, heat oil in large stock
pot. Add onion, celery, carrot and garlic and
sauté over medium heat until colored and
softened, about 5 minutes. Add chicken stock
and reserved squash. Bring to boil, then reduce
heat to low. Simmer until everything is tender.
Blend with an immersion blender in the pot until
smooth, or transfer soup in batches to a stand
blender or food processor and process until
smooth. Add water to reach the desired
consistency. Season with salt and pepper to taste.
Contributed by a friend of ThyCa
Soup, Cauliflower
2
med
carrots, sliced
1
med
apple, peeled and sliced
1
lg head of cauliflower, cut into
chunks
2
med
celery stalks, sliced
1
med
onion, diced
1
clove
garlic, minced
6 to 8
c water or no-salt-added chicken or
vegetable
broth
2
Tbsp
olive oil
2
15-oz
cans no-salt-added white beans,
drained and rinsed (or cook 8 oz
from dry state)
Sauté onion, garlic, and celery. Add 6-8 cups of
water or broth. Add chunks of cauliflower, apple,
and carrots. Add beans. Bring to a boil; simmer
until cauliflower is soft. Puree in blender or food
processor.
Contributed by Barb B.
Soup, Chicken Noodle
1
med
leek
(sub with onion if desired)
¾
lb skinless chicken breast halves, cut
into 1
-
inch pieces
1
med
carrot, thinly sliced
2
c chicken broth, homemade or
unsalted
1½
c
water
1
c
egg
yolk
-
free noodles
2
c
broccoli florets
2
cloves
garlic, minced
⅛
tsp
red pepper flakes
¼
tsp
dried thyme
pepper and non-iodized/non-sea
salt, to taste
Quarter leek lengthwise, rinse well to remove
sand, and slice thinly. Combine leek, chicken,
carrot, chicken stock, and water in medium pan.
Bring to simmer. Cover and cook over low heat
5 minutes. Add noodles, broccoli, garlic, and red
pepper flakes and return to simmer. Cover and
cook over low heat until chicken and noodles are
tender, about 6 minutes. Stir in thyme and black
pepper to taste. Add salt if necessary.
Contributed by a friend of ThyCa
Consider setting aside a
cupboard in your kitchen and
a shelf in your refrigerator for
your LID foods.
Contributed by Dianne P.
Use permanent markers to
label LID-safe food items so
your other household
members know these are just
for you!
Contributed by a friend of ThyCa
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 32
Soup, Chicken Tortilla
6
Tbsp
olive oil
8
lg corn tortillas, coarsely chopped
(containing only corn, lime, and
water)
6
cloves
garlic, minced
½
c
fresh cilantro, chopped
1
med
onion, chopped
5
med
tomatoes, diced
2
Tbsp
ground cumin
1
Tbsp salt-free chili powder (use recipe
from this cookbook)
3
lg
bay leaves
6
c chicken stock (use recipe from this
cookbook, reserve the chicken)
1
tsp
non
-
iodized/non
-
sea salt
½
tsp
ground cayenne pepper
shredded chicken (from making
stock)
In a large stock pot heat oil. Add tortillas, garlic,
cilantro and onion. Sauté for 2-3 minutes. Stir in
tomatoes and bring to a boil. Add cumin, chili
powder, bay leaves and chicken stock. Return to
a boil, reduce heat to medium and add salt and
cayenne. Simmer for 30 minutes. Remove the
bay leaves and stir in the shredded chicken. Heat
through and serve. Freezes well. Serve with a
dollop of LID-safe guacamole.
Contributed by Heather M.
Soup, Curried Carrot
1
Tbsp
olive oil
1
c
chopped onion
1
tsp
salt
-
free curry powder
3
c
LID
-
safe chicken
or vegetable
broth
2
lb
carrots, chopped
2
Tbsp
fresh lemon juice
non-iodized/non-sea salt and pepper, to
taste
Cook onion in oil with curry powder, salt, and
pepper until translucent. Add broth and carrots.
Bring to a boil, then simmer until carrots are
cooked. Purée in batches until smooth. Add more
water if it is too thick. Stir in lemon juice. Add
more salt and pepper to taste
Contributed by Tracy T.
Soup, Hot & Sour
2
c
water
2
tsp
no
-
salt
-
added chicken bouillon
3
Tbsp
rice wine vinegar
1
tsp
ground white pepper
1
tsp
sesame oil
1
c shredded cabbage (or pre-shredded
slaw mix)
1
c
chopped carrots
½
c
sliced mushrooms
½
c
corn, fresh or salt
-
free frozen
1
lg
egg white, lightly beaten
3
Tbsp
cornstarch
2
Tbsp
water
½
tsp
non
-
iodized/non
-
sea salt (opt)
Bring 2 cups water to a boil, add bouillon,
vinegar, pepper and oil; stir to mix. Add
vegetables, let boil 3-5 minutes, depending on
how crunchy/soft you like them. Mix together
cornstarch and 2 Tbsp water until blended. Add
to the boiling soup and stir until it thickens.
Remove from heat, then slowly pour the egg
white into the soup and stir slowly until you see
the egg white form “ribbons” of cooked egg.
Add salt to taste if you like. Makes 2 small
bowls, or one huge one.
Contributed by Denise D.
Soup, Lentil
16
oz.
dried lentils
2
med
celery stalks with leafy tops
2
med
carrots
1
med
onion
1
med
peeled
potato (opt)
2
lg
bay leaves
2
tsp non-iodized/non-sea salt (or to
taste)
½
tsp
pepper (or to taste)
8
to
10
c
water
2
tsp white or balsamic vinegar (more
if desired)
Wash and pick through lentils. Peel and chop or
thinly slice carrots and onion. Cut tops off
celery, chop or thinly slice stalks. Peel and chop
potato. In a Dutch oven or large pot, add all
ingredients, including celery tops, except
vinegar. Add water. Bring to boil, simmer about
1 hour or more until lentils and vegetables are
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 33
tender to your liking. Add additional water
during cooking as necessary, and more salt and
pepper if desired. When vegetables are tender,
remove celery tops and bay leaves, add vinegar.
Stir and enjoy.
Contributed by Ellen
Soup, Split Pea & Carrot
2
c
dried yellow split peas
12
to
14
c
water
¾
c
chopped onion
2
c
sliced carrots
1
c
diced celery
¼
c
minced fresh parsley
1 to 2
Tbsp
fresh dill, chopped, or ½ to 1
Tbsp dried
dill
1
to
2
tsp
celery seed
2
to
4
tsp
non
-
iodized/non
-
sea salt
1
tsp
pepper
3
med
potatoes, peeled and diced
Bring split peas to boil in water. Skim off foam,
reduce heat to simmer. Add everything else
except the potatoes. Cook until peas are softened,
about 45 minutes. Add potato cubes and cook
over low-medium heat until peas are completely
dissolved, about 1½ hours. Stir to blend. Adjust
seasonings. Thin with water if needed. Makes
12-14 servings. Reheat on very low heat or in
microwave. Freezes well.
Contributed by Dian B.
Soup, Sweet Potato, Romany Style
3
to
4
Tbsp
olive oil
2
c
chopped onion
2
to
3
cloves
chopped garlic
2
c 1-inch cubed peeled sweet
potatoes (may sub sweet
pumpkin—do not use acorn
squash)
½
c
chopped celery
1
c
fresh, chopped tomatoes
¾
c chopped sweet green and/or red
peppers
1½
c
dried chickpeas (soaked)
1
c
cut green beans
3
c
water or LID
-
safe stock
2
tsp
paprika
1
tsp
turmeric
1
tsp
dried basil (1 Tbsp fresh)
1
tsp non-iodized/non-sea salt (or less,
to taste)
1
dash
cinnamon
1
dash
cayenne pepper
1
med
bay leaf
Add all ingredients to pot. Cook just about 20
minutes or until veggies are as you like them.
(When off the diet, add a Tbsp of tamari or soy
sauce at the end. During the diet, you can sub the
Asian Sauce from this cookbook. You may want
to increase the cinnamon and cayenne for
flavor.)
Contributed by Dale F.
Soup, Vegetable (Roasted Vegetable)
6
lg
beefsteak tomatoes, halved and cored
2
med leeks, white and light green parts cut
in ½
-
inch pieces
2
med
carrots, sliced
4
cloves
garlic, peeled
2
Tbsp
olive oil
non-iodized/non-sea salt and pepper,
to taste
3
c no-salt-added chicken or vegetable
broth (or homemade)
¼
c fresh basil, chopped (or sub 2 Tbsp
dried)
Toss all ingredients, except broth and basil, in a
roasting pan. Drizzle with olive oil. Bake in a
single layer at 425°F until cooked (about an
hour). Using tongs, peel off tomato skins and
discard. In a saucepan, heat broth and veggies.
Simmer 10 minutes. Purée in batches in the
blender. Stir in basil.
Contributed by Tracy T.
Feel free to substitute beef or
pork in the soup and stew
recipes that call for lamb or
veal. These proteins are easily
swapped out, allowing you to
cater to your personal
preferences.
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 34
Soup, Vegetable & Lamb
½
lb
lamb, cubed
2 to 3
c cooked garbanzo beans (or
canned, salt-free, drained and
rinsed)
1
c brown lentils, washed and
picked over
½
to
1
c
basmati rice, washed
1 to 2
lg onions, chopped (save some for
garnish)
2
med
carrots, sliced
3
cloves
garlic, minced
2
tsp
turmeric
2
tsp
cumin
1
tsp
cinnamon
1
pinch
cayenne, or to taste
½
tsp
non
-
iodized/non
-
sea salt
2
16
-
oz
cans salt
-
free tomatoes, drained
2
to
3
Tbsp
salt
-
free tomato paste
1
lg bunch fresh cilantro, chopped;
save some stems for garnish
½
lg bunch flat-leaf (Italian) parsley,
chopped
4 to 6
c LID-safe vegetable or chicken
stock (may substitute half dry
white wine and water)
2
to
4
Tbsp
olive oil
Sauté the onions in olive oil over medium flame
until soft. Add the carrots and garlic. Stir well
and add more oil if needed. Add the lamb and
brown it some. Add dry spices, turn down heat,
and stir constantly to be sure not to burn spices.
Cook for 3 or 4 more minutes until spices lose
their raw aroma. Add garbanzos and stock or
wine/water to cover. Bring to a boil, cover and
simmer for 30 minutes. Add lentils, rice,
tomatoes and tomato paste. Check liquid level to
be sure to have an inch of liquid over the beans.
Bring to a boil and simmer another 30 min. Add
cilantro and parsley and check for seasonings—
salt and cayenne.
Garnish with chopped raw onion and diced
cilantro stem, if desired.
This reheats well. You may add additional
vegetables if you desire (e.g., summer squash,
red bell pepper, etc.) Reduce spices if this is too
spicy. For vegetarian, omit the lamb and use
vegetable stock or wine/water.
Hypo tip: I buy a box of wine at the outset of the
low-iodine diet and use it instead of stock when
cooking my beans and stir-frying. It is easier
than trying to use a corkscrew when hypo.
Contributed by Evie H. from VA
Soup, Vegetable Minestrone
3
Tbsp
olive oil
3
cloves
garlic, chopped
2
med
onions, chopped
2
c
chopped celery
5
med
carrots, sliced
4
c
water
4
c
no
-
salt
-
added
tomato sauce
1
c white beans (cooked yourself or no-
salt-added canned, drained and
rinsed)
1
15-oz can unsalted green beans (or fresh or
frozen beans, cooked)
2
c
spinach (fresh or 1 frozen pkg)
3
med
zucchini, quartered and sliced
1
tsp
dried oregano
2
tsp
dried basil
non-iodized/non-sea salt and pepper
to taste
½
c small dried pasta (or more as
desired)
In large stock pot, sauté garlic, and onion for
about 8 minutes. Add celery and carrots and
cook an additional couple of minutes. Add water
and tomato sauce and bring to boil, stirring
frequently. Reduce heat and add white beans,
green beans, spinach (thawed and drained if
frozen), zucchini, and spices. Simmer 30-40
minutes. Cook pasta separately with non-
iodized/non-sea salt in the water if desired, and
drain. Add to soup. Freeze into smaller portions
for easy reheating.
Contributed by Julie C.B.
Stew, Beef
4 to 5
lb boneless chuck roast cut into
¾
-
inch cubes
2
med
onions,
chopped
4
cloves
garlic, minced
2
Tbsp
olive oil
1½
c
water
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 35
2
tsp non-iodized/non-sea salt
(divided)
½
tsp
pepper
3
med red potatoes, peeled, quartered
and cut into ¼
-
inch slices
1
15-oz can unsalted beef broth or 2
c
ups
homemade
1
to
1½
tsp
dried oregano
1
c
frozen peas
1
Tbsp
cornstarch
2
Tbsp
lemon juice
In a Dutch oven, brown beef, onions and garlic
in oil. Stir in water, 1 teaspoon salt and pepper.
Bring to a boil. Reduce heat; cover and simmer
for 1¾ to 2 hours or until meat is tender. Add red
potatoes, beef broth, oregano, and 1 teaspoon
salt. Bring to a boil. Reduce heat; cover and
simmer for 10-15 minutes or until potatoes are
tender. Add peas; heat through. Combine
cornstarch and lemon juice until smooth;
gradually add to beef mixture. Bring to a boil;
cook and stir for 2 minutes or until thickened and
bubbly.
Contributed by Lois J.
Stew, Cabbage
1
med
cabbage head, coarsely chopped
4
lg
carrots, sliced
3
med
potatoes, cubed
1
med
onion, chopped
5
cloves
garlic,
chopped
½
c
white wine
½
c
water
½
tsp
thyme
½
tsp
sage
½
tsp white pepper or LID-safe lemon
pepper
non-iodized/non-sea salt and pepper
to taste
Put all in large Dutch oven; cover and bring to a
boil; and then lower heat and simmer for about
30 minutes, until all is tender. Optional: Add
mushrooms, zucchini, or whatever you like.
Contributed by Leah G.
Stew, Cabbage & Bean
3
Tbsp
olive oil
1
med
onion, diced
4
c chopped or shredded green
cabbage
2
to
3
med Roma tomatoes diced, with juices
1½
c
chicken broth, divided
1
lg
bay leaf
1
tsp
salt
½
tsp
black pepper
2
tsp
cider or red wine vinegar
1½
c
cooked LID
-
safe garbanzo beans
Sauté onion in oil; add garlic and sauté a little
longer. Add cabbage and stir until evenly coated
with oil. Cook, stirring occasionally, until heated
through. Add tomatoes, 1 cup of broth, bay leaf,
salt, and pepper. Reduce heat and simmer for 30-
40 minutes until cabbage is very tender. Add
garbanzo beans (drain and rinse if using canned
no-salt added beans). Heat through and add more
broth if needed. Serve very hot.
Contributed by a friend of ThyCa
Stew, Veal
1
lb
veal stew meat
2
Tbsp
oil
2
Tbsp
flour
2
Tbsp
paprika
non-iodized/non-sea salt and pepper,
to taste
¾
c
red wine
6
oz homemade or unsalted chicken broth
(or sub with water)
2
c chopped tomatoes, seeded and
peeled, or use no-salt-added canned
tomatoes
1
med
onion, diced
2
cloves
garlic, minced
1
pt
mushrooms
—
sliced
5
Tbsp
olive oil, divided
¼
c
flour
12
oz egg yolk-free noodles, cooked
separately
Use a pan you can put in the oven covered, like a
shallow stew pot or Dutch oven. In oil, sauté
veal until brown. Add two tablespoons flour,
paprika, salt, and pepper. Let cook 5 minutes,
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 36
stirring occasionally. Take out the meat and
deglaze the pan with red wine, scraping up any
brown bits from the bottom of the pan. Add
broth, tomatoes, onions, and garlic. Bring to a
boil. Put the meat back in, cover and cook in a
350°F oven for 75 minutes. While it is cooking,
sauté the mushrooms in olive oil. Remove stew
from oven. Take out meat and solids and pour
liquid to another bowl. In the now empty pot,
heat 4 tablespoons olive oil, add ¼ cup flour,
make roux. Add reserved liquid slowly, stirring
to make the gravy. Add the mushrooms, put back
meat and onions, stir. Serve on noodles. For
times that you are not on the LID, substitute
butter for oil.
Contributed by Barb B.
Stew, Vegetable
4
Tbsp
olive oil
1½
lg Portobello mushrooms chopped
thickly
1
med
onion, chopped
2
cloves
garlic, minced
1
Tbsp chopped fresh parsley (or 1½ tsp
dried)
1
tsp
fresh sage, minced (or ½ tsp dried)
1
tsp
fresh thyme leaves (or ½ tsp dried)
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
pepper
1
med
celery stalk, chopped
2
c
water
1
med
zucchini, chopped
1
med
potato, peeled and chopped
1
med
carrot, sliced
2
Tbsp
flour
½
c
frozen peas
cayenne pepper & cumin to taste
Heat olive oil. Add mushrooms, onion, garlic,
herbs, spices, and celery. Sauté 10 minutes. Add
2 cups of water, potatoes, zucchini and carrot;
bring to a boil. Reduce heat and simmer 1½
hours. Take 4 tablespoons of broth from the pot
and place in a small bowl. Add 2 tablespoons of
flour and mix well to form a slurry. Add back
into pot and stir well. Add peas and cook 10
more minutes. Dust with cayenne and cumin
once in bowls.
Contributed by a friend of ThyCa
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 37
Stock, Chicken
2
Tbsp
olive oil
1
med
onion, chopped
4
lb
chicken, any pieces
2
qt
boiling water
2
tsp
non
-
iodized/non
-
sea salt
2
lg
bay
leaves
If you have a kitchen cleaver, cut the chicken
into 2-inch pieces. Otherwise, simply cut each
piece into halves or quarters. Heat oil in large
stockpot or soup kettle. Add onion; sauté until
colored and softened slightly, 2 to 3 minutes.
Transfer onion to large bowl. Add half of
chicken pieces to pot; sauté until no longer pink,
4 to 5 minutes. Transfer cooked chicken to bowl
with onion. Sauté remaining chicken pieces.
Return onion and chicken pieces to pot. Reduce
heat to low, cover, and cook until chicken
releases its juices, about 20 minutes. Increase
heat to high; add boiling water, salt, and bay
leaves. Return to simmer, then cover and barely
simmer until broth is rich and flavorful, about 20
minutes. Strain broth into clean pot or bowl and
remove solids. Skim fat, if desired. You can
leave the fat for low-iodine cooking because the
fat adds flavor as well as richness. Broth can be
covered and refrigerated up to 2 days, or frozen
for several months. Debone chicken and save
meat for other recipes. Discard skin and bones.
Contributed by a friend of ThyCa
Stock, Tomato Vegetable
5
qt
water
2
med
onions
4
cloves
garlic
4
med
carrots, roughly chopped
2
lg
tomatoes, coarsely chopped
8
oz
mushrooms
6
med corn cobs (kernels sliced off & used
for other recipes)
2
lg
rosemary sprigs
1
lg
bay leaf
½
tsp
dried thyme
non
-
iodized/non
-
sea salt to taste
Add all items to a stockpot. Bring to a boil; then
simmer for an hour. Strain stock through a fine
sieve. Make ahead and freeze in smaller portions.
Contributed by Lily W.
Stock, Vegetable
1
Tbsp
olive oil
1
lg
onion, chopped into 1
-
inch cubes
2
med celery ribs (including leaves) cut into
1
-
inch pieces
2
lg
carrots, cut into 1
-
inch chunks
1
lg
bunch of green onions, chopped
8
cloves
garlic, minced
8
lg
fresh parsley sprigs
6
lg
fresh thyme sprigs
2
lg
bay leaves
1
tsp
non
-
iodized/non
-
sea salt
2
qt
water
Heat oil in a soup pot. Add vegetables and herbs.
Cook over high heat for 5 to 10 minutes, stirring
frequently. Add salt and water and bring to a
boil. Lower heat and simmer, uncovered, for 30
minutes. Strain. Discard vegetables. For
variations: add mushrooms, asparagus ends, corn
cobs, fennel, bell pepper, pea pods, chard, celery
root, basil, marjoram, and/or peeled potatoes.
Contributed by Patricia W.
Soups & Stews
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 38
Pasta, Rice, & Grains
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 39
Pasta, Rice, & Grains
Confetti Rice Bake
1
⅛
c
white rice (
e.g.,
basmati)
2
tsp
non
-
iodized/non
-
sea salt
½
tsp
white pepper
2
c
water
2
c chicken broth (homemade LID-safe
or no
-
salt)
1½
c mixed vegetables (*without lima
beans)
2
Tbsp
unsalted dairy-free margarine (sub
olive oil)
Preheat oven to 400°F. Spray or grease a 9 x 13-
inch or similar-sized casserole dish with a lid. In
saucepan, heat the water and broth. Add salt and
pepper. Add rice and stir. Add veggies and stir.
Pour into casserole and cover. Bake 15 minutes
at 400°F then reduce temperature to 350°F and
bake for 30 additional minutes or until rice is
tender. Cut up margarine (or use olive oil) and
stir into rice until melted. Fluff and serve. For
brown rice, add approximately ⅔ cup additional
water and cook the rice and broth for about 10
minutes before putting into casserole and into the
oven. Sub chicken broth for water for a stronger
chicken flavor. Top with chicken breast, if
desired, for a more complete meal.
*Refer to Quick Guide in LID Cookbook for
discussion on lima beans.
Contributed by Sherry S.
Fried Rice
1
Tbsp
olive oil
1
Tbsp
chopped onion
1
Tbsp
chopped celery
1
Tbsp
thinly
-
sliced carrot
1
c
cooked basmati rice
2 to 3
oz cooked meat (chopped chicken,
thinly sliced beef, fresh ground
pork, etc.)
2
Tbsp
frozen
peas
1
lg
egg white
non
-
iodized/non
-
sea salt, to taste
Heat oil over medium heat in 8-inch non-stick
skillet. Add onion, celery, and carrot and sauté 2-
3 minutes. Add rice, meat, and peas and heat
through. Move rice mixture to outsides of pan,
leaving an empty circle in the middle. Add egg
white to middle of pan and stir frequently (stir
the egg white only). When egg white is cooked,
mix in with rice mixture and add salt to taste.
Makes 1 serving—multiply recipe for more
servings.
Contributed by Deb S.
Giordano Spaghetti
½
lb
whole
-
wheat spaghetti
10
med
mushrooms, sliced
1
sm
red onion, sliced
1
tsp
fresh garlic, minced
1
bag
spinach, washed
3
Tbsp
olive oil
Cook spaghetti according to package directions
being sure to salt the water with non-
iodized/non-sea salt. Drain and toss with 1
Tablespoon olive oil. Heat remaining oil in sauté
pan. When hot, add onion, mushrooms, garlic
and spinach. Cook about 5-10 minutes. Toss
with spaghetti.
Contributed by Diane G.
Harvest Rice Stuffing
½
c
basm
ati rice
1
packet
concentrated no-sodium beef
broth bouillon
1
c water (or one cup of unsalted
liquid beef broth then eliminate
the bouillon)
olive oil, enough to coat the pans
3
to
4
cloves
garlic, chopped
1
sm
onion, chopped
2
med
stalks
celery, chopped
1
sm
carrot, chopped
⅓
c
button mushrooms, chopped
1
sm
tart apple, chopped
1
tsp non-iodized/non-sea salt, or to
taste
black pepper, to taste
1
tsp
ground sage
½
tsp
no
-
salt poultry seasoning
1 to 2
Tbsp no-salt Italian seasoning; adjust
to taste
1
pinch
cinnamon
Pasta, Rice, & Grains
©2022, 9
th
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SM
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¼
c
dried cranberries
¼
c
raisins
¼
c
chopped toasted unsalted pecans
Chop the following ingredients and set aside in a
large bowl: garlic, onion, celery, carrot,
mushrooms, and apple. Heat oil in a small
saucepan. Add rice and a pinch of salt and sauté
over medium-high heat until rice starts to turn a
light golden brown. While rice is sautéing, add
no sodium beef broth bouillon to 1 cup of hot
water; stir to dissolve and set aside (skip this step
if using liquid broth). Once rice is golden, mix
the bouillon or broth into the pan and bring back
to a simmer. Cover and simmer on medium-low
heat for approximately 15 minutes, until rice is
tender and broth is absorbed. While rice is
cooking, heat oil in a large sauté pan over
medium heat and add the chopped garlic, onions,
celery, carrot, mushrooms, and apple. Sauté
ingredients for a couple of minutes until the
vegetables and apple start to tenderize. To the
sauté pan add salt, black pepper, sage, no-salt
poultry seasoning, no-salt Italian seasoning, and
cinnamon. Continue to cook until the vegetables
are tender. Remove from heat. Once the rice is
cooked, stir the vegetable mixture in to the rice,
and then add the dried cranberries, raisins, and
chopped pecans. Makes approximately 4-5 cups
of stuffing.
Serving suggestions:
Cool the stuffing mix, mix it with ground beef
and/or ground pork, and stuff acorn squash. Bake
in the oven at 425° F for approximately 45
minutes or until the squash is tender and the beef
is cooked through. (Par-bake your squash first
for approximately 20-25 minutes, so they get
really tender.)
•Use as a stuffing for a whole turkey or baked
chicken, stuffed baked chicken breasts, pork
chops or pork loin, or pork roast.
Contributed by Cathy B.
Lemon Pasta with Gremolata
Gremolata:
3
lg
lemons, zested and zest minced
1
c
fresh parsley, minced
2
cloves
garlic, minced
1
Tbsp
olive oil
1
tsp
non
-
iodized/non
-
sea salt
Mix the ingredients well. Store in the
refrigerator. Save the juice from the lemons for
the pasta.
Pasta:
½
lb pasta, shape of your choice, cooked in
salted and lemon-infused water (use
non
-
iodized/non
-
sea salt)
¼
c
olive oil
1
Tbsp
minced rosemary
black pepper, to taste
juice of
one lemon
2
Tbsp
gremolata
Bring your pasta water to a boil. Add a teaspoon
of salt. Juice the lemon and reserve the juice.
Remove any pits and toss the lemons into the
water. (Use the lemons left over from making the
Gremolata.) When the water is boiling, add your
pasta and cook until done. Drain and return to
the pot (toss out the lemons). Add the olive oil,
rosemary, pepper and the lemon juice. Toss until
coated. Serve up a portion and top the serving
with the Gremolata. Serve as it is or with lemon
chicken and steamed vegetables.
Contributed by Daria J.
Pesto for Pasta, etc.
10
gm
fresh basil (a few handfuls)
10
gm pine nuts, roasted (sub with
walnuts)
1
to
2
cloves
garlic
180
ml
extra virgin olive oil
Add all ingredients to blender or food processor
and mix until smooth. Divide into three small
plastic containers. Place one in the fridge and
freeze the other two for use later. Use on plain
pasta with or without roasted vegetables. Use for
a topping on focaccia, or as a filling in cheese-
free lasagna. Keeps refrigerated for up to 4 days,
frozen for several months.
Contributed by Line
Pasta, Rice, & Grains
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 41
Spaghetti & Meatballs
Spaghetti Sauce:
4
26-oz boxes/cartons strained tomatoes,
no-salt added (sub no-salt-added
tomato sauce)
10
cloves
garlic,
chopped
1
lg
onion, chopped
1
Tbsp
dry oregano leaves
1
Tbsp
dried basil
1
tsp
black pepper
1½
tsp
non
-
iodized/non
-
sea salt
4
Tbsp
white sugar (opt)
⅛
c
olive oil
Meatballs:
2
lb
freshly ground beef
⅓
c
egg whites
2
cloves
garlic,
minced
1
med
onion, chopped
½
c LID-safe breadcrumbs (sub crushed
matzo)
1
tsp
non
-
iodized/non
-
sea salt
½
tsp
black pepper
olive oil for frying
Mix all meatball ingredients together. Roll meat
into small balls and fry in olive oil. Pat dry
before you add them to the sauce. Makes
approximately 20-24 meatballs.
Add the meatballs and all the ingredients for the
spaghetti sauce into a Dutch oven or crock
pot/slow cooker and cook on low and cook it for
at least 6 hours. I normally make it at a day
ahead of when we are going to use it. It freezes
well. Enjoy over your favorite LID-safe pasta.
Top with grated cheese substitute if desired
Contributed by Karen C.
Spaghetti with Tomato Mushroom
Sauce
½
c
red onion, chopped
1
clove
garlic, minced
3
Tbsp
olive oil
1
c
sliced mushrooms
¼
c
fresh parsley leaves, chopped
2
med
Roma tomatoes, chopped
1
15
-
oz
can no
-
salt
-
added tomato sauce
½
c
water
1
tsp
sugar (opt)
1½
tsp
non
-
iodized/non
-
sea salt
½
tsp
pepper
1½
tsp
dried oregano, crushed
Cook onion and garlic in oil until tender, but not
brown. Add mushrooms and cook approximately
5 minutes until they are tender. Stir in the other
ingredients one at a time while the pan is on
medium to low heat. Simmer uncovered for 30
minutes. Serve over spaghetti.
Contributed by Bill and Karen M.
Spanish Style Orzo
3
Tbsp
olive oil
1
c
water
1½
c
uncooked orzo
1
c
unsalted chicken broth
1
med
onion chopped
1
15-oz
can unsalted diced tomatoes, or 4-5
fresh tomatoes
½
med
green pepper chopped
2
tsp salt-free chili powder, more or less
to taste
½
med
jalapeño pepper, diced
1
tsp non-iodized/non-sea salt, more or
less to taste
2
tsp
minced garlic
In a large heavy skillet, sauté orzo, onion, green
pepper, jalapeño pepper, and garlic in olive oil
until the orzo is browned and the vegetables are
tender. Add water, chicken broth, and tomatoes.
Season with salt-free chili powder and salt.
Cover and simmer about 20 minutes.
Contributed by Barb K.
Tomato Sauce, Fresh
5
med
tomatoes
¼
c
olive oil
4
cloves
garlic, finely minced
⅓
c
fresh basil, chopped and divided
1
tsp
non
-
iodized/non
-
sea salt or to taste
black pepper to taste
red pepper flakes to
taste
It is not necessary to peel the tomatoes. Wash
and dry them. Cut out cores. Cut in half as you
would a grapefruit and squeeze out the juice and
seeds into a strainer placed over bowl. Coarsely
chop the tomatoes. In a large skillet, combine the
Pasta, Rice, & Grains
©2022, 9
th
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SM
www.thyca.org Page 42
olive oil and garlic over medium-high heat. As
soon as the first bits of garlic start to brown, add
the tomatoes. Stir well; then let simmer without
stirring. Continue simmering over medium-high
heat, until the tomatoes start to look soft. Press
them down with a wooden spoon; add about half
the basil, salt and pepper. Stir well. Continue to
simmer briskly until it is a thick sauce; add some
of the strained tomato juice if it seems needed.
Stir in the remaining basil at the end, and taste to
correct the amount of salt and pepper. The
cooking should take about 8-10 minutes. Makes
enough for one pound of pasta.
Contributed by a friend of ThyCa
Very Easy Macaroni with Meat Sauce
1
15
-
oz
cans unsalted stewed tomatoes
2
15
-
oz
cans unsalted tomato sauce
1
Tbsp
garlic powder
1
Tbsp
dried basil
1
Tbsp
dried oregano
8
oz
elbow macaroni, uncooked
½
lb
freshly ground lean beef
n
on
-
iodized/non
-
sea salt to taste
Add unsalted stewed tomatoes and unsalted
tomato sauce, garlic, basil, and oregano to a
saucepan (use a potato masher to mash up
stewed tomatoes in the pan). Let simmer.
Brown the chopped meat and strain any fat,
before adding to sauce mixture. Continue
simmering while you boil the macaroni for
approximately 10-12 minutes or according to
directions. Drain the macaroni and add to the
sauce and meat mixture. Stir to combine, and
then serve. Salt to taste. The sauce freezes well.
Contributed by Linda R.
Most pasta is safe on the LID.
Be wary of egg noodles (due to
the egg yolks). Look for egg
noodles containing no yolks.
Otherwise most regular pasta
is just fine! Switch things up
by varying the shapes you
select.
Beef
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 43
Beef
Beef & Pepper Medley
1¼
Tbsp
garlic powder
1¼
Tbsp
black pepper
2½
lb
beef roast
1
lg
green pepper, julienned
1
lg
sweet red pepper, julienned
1
lg
sweet onion, thinly sliced
¼
c
olive oil
⅓
c
red wine vinegar
1¾
tsp
dry mustard
1¼
tsp
minced garlic cloves
¼
tsp
crushed red pepper
¼
tsp
non
-
iodized/non
-
sea salt
Preheat oven to 500°F. Combine garlic powder
and black pepper; rub over all sides of roast.
Place on rack in a shallow roasting pan. Place
roast in oven and reduce heat to 350°F. Bake for
1½ to 2 hours or until meat reaches desired
doneness. Remove from oven and cool for 30-
40 minutes or until meat is cool enough to
handle. Cut into 3-inch x ¼-inch x ¼-inch strips.
Place in a large salad bowl; add peppers and
onions. Combine dressing ingredients in a jar
with a tight-fitting lid; shake well. Pour over
salad and toss to coat. Cover and refrigerate
overnight. Serve cold.
Contributed by a friend of ThyCa
Beef Curry
2
lb
stew meat, cubed
(or sub chicken)
3
med
potatoes, quartered
1
lg
onion, minced
1
tsp
garlic, minced
1
Tbsp
oil
2
Tbsp
garam masala
(Indian spice)
2
Tbsp
curry powder
1
c
water
non
-
iodized/non
-
sea salt to taste
Fry onion and garlic in oil for one minute. Add
meat and potatoes; fry until meat is browned,
mixing well. Add garam masala; stir well and
fry for 2 minutes. Add curry and keep stirring
until mixture starts sticking to bottom of pan;
then add water. Add salt to taste, cover, and
cook until meat is done and mixture thickens
slightly. Contributed by a friend of ThyCa
Chili Mac
1
lb freshly ground beef or turkey (sub 2
cups white beans—in addition to the
1 cup listed below—for vegetarian
version)
½
c
chopped onion
½
c
chopped bell pepper
2
cloves
garlic, minced
2
c
cooked pasta or basmati rice
½
c
water
1
Tbsp
chili powder (without salt)
1
tsp
cumin
¼
tsp
pepper
1
15-oz can diced no-salt-added tomato (or
fresh diced tomato)
1
c
LID
-
safe
white beans, cooked
1
c canned unsalted corn (or frozen or
fresh
corn)
1
8-oz can unsalted tomato sauce (or LID-
safe
homemade)
1
6
-
oz
can unsalted tomato paste
Cook first 4 ingredients in large pot until meat is
browned (or, if there is no meat, just the veggies
simmered in liquid or sautéed in oil). Add
remaining ingredients and simmer 20 minutes,
stirring occasionally.
Contributed by Julie C.B.
Easy Pot Roast
3
to
4
lb
top round roast beef
water to cover ¾ of the way
2
med
carrots, cut in chunks
2
med
celery stalks, cut in chunks
1
lg
onion, cut in half
2
Tbsp
oil
non-iodized/non-sea salt &
pepper to taste
Heat the oil in a large pot or Dutch oven. Add
the roast beef and brown on all sides over
medium-high heat. Cover the roast ¾ of the way
with water. Add other ingredients to the pot.
Cook 4 hours on low heat or until meat is
tender.
Contributed by Karen P.
Beef
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 44
Fajitas—Beef or Chicken
1
clove
minced garlic
1½
tsp
non
-
iodized/non
-
sea salt
1½
tsp
ground cumin
½
tsp
chili powder (without salt)
½
tsp
crushed red pepper
2
Tbsp
vegetable oil
2
Tbsp
lemon juice
3
Tbsp
vegetable oil
½
c
onion
½
c
green onion
1
c
sliced green & red pepper (some of
each type of pepper)
1½
lb
beef or chicken, sliced into strips
Combine first 7 ingredients. Pour over meat and
marinate for 2 or more hours in the refrigerator.
Sauté vegetables in oil in skillet until lightly
brown. Remove from pan. Sauté meat/chicken
in skillet until done (approx 5-8 min). Add
vegetables back to heat. Eat plain or over salad
to make a great fajita salad. Serve in LID-safe
corn tortillas. Also serve with tomatoes and
LID-safe guacamole.
Note:
If you are also cooking for people not on
the low-iodine diet, you can serve with flour
tortillas, sour cream, cheese, etc.
Contributed by Julie C.B.
Fried Steak or Chicken Fingers
1
lb cube steak, cut into strips OR 1 lb
chicken breast, cut into tenders
1
c
flour
non-iodized/non-sea salt &
pepper to taste
1
to
2
Tbsp
salt
-
free all
-
purpose seasoning
2
lg
egg whites, mixed
until
foamy
oil for cooking
Mix flour and seasonings. Dredge chicken or
steak in egg white, then in flour mixture. Sauté
in a little oil in a skillet.
Contributed by Julie C.B.
Ground Beef Stroganoff
1
med
onion, finely chopped
1
c
mushrooms
2
Tbsp
olive oil
1
lb
freshly ground beef
½
c
no
-
salt ketchup
¾
c
water
2
Tbsp
flour
non-iodized/non-sea salt & pepper,
to taste
1
12
-
oz
package pasta or yolk
-
free noodles
Sauté finely chopped onion and mushrooms
with olive oil, until onions and mushrooms are
soft. Add ground beef and cook until no longer
pink. Add no-salt ketchup and water. Add 2
tablespoons of flour and stir until well blended
and it starts to thicken.
Salt (non-iodized, non-sea) and pepper to taste.
Cover with foil and simmer for about 20
minutes. Serve over cooked pasta/noodles.
Contributed by Margaret D.
Hamburger En Papillote
1
lg
freshly ground hamburger patty
1
med
potato, sliced
1
sm
carrot, sliced
1
small
onion, sliced
non-iodized/non-sea salt & pepper, to
taste
In foil, layer hamburger patty, potatoes, carrots,
onions, salt and pepper. Fold foil around meat
and vegetables and seal sides and corners tight.
Bake at 350°F for 1 hour. Serves 1.
Contributed by Joan F. Recipe by Dorothy D.
Joanna’s Meatloaf
1½
lb
freshly ground round hamburger
meat
1
sm
yellow onion, chopped
⅔
c
water
3
slices
homemade (or other approved)
bread, cut into small cubes
3
Tbsp
egg whites
½
Tbsp
canola oil
½
Tbsp
distilled white vinegar
1½
tsp
non
-
iodized/non
-
sea salt
½
tsp
black pepper
½
tsp
garlic powder
½
tsp
sage
½
tsp
dry mustard
½
tsp
paprika
¼
tsp
sugar
Beef
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 45
~¼
c
no-salt-added tomato sauce for
topping (or use homemade)
Preheat oven to 350°F. Mix all ingredients
together (except tomato sauce) in a large bowl.
Dump into ungreased large loaf pan (around 1½
quarts) and shape with spoon. Make groove
down center of loaf and pour tomato sauce over
top. Bake for one hour (add 15 minutes for
crispy top). Remove from pan immediately (to
avoid standing in juices.) You can store
individually wrapped slices in freezer to pull out
when desired.
Contributed by Joanna G.
LID Goulash
1
lb
freshly ground beef/turkey
½
c
water
½
c
unsalted ketchup
2
Tbsp
brown sugar
1
Tbsp
vinegar
¼
tsp
dry mustard
¼
tsp
LID
-
safe
chili powder
¼
tsp
non
-
iodized/non
-
sea
salt
¼
tsp
cumin
d
ash
paprika
d
ash
cinnamon
1½
c
frozen mixed
vegetables
Brown the meat and drain any grease. Add the
other ingredients (except the vegetables) and
simmer for 5 minutes. Add the frozen
vegetables and simmer until vegetables are
cooked. Serve over rice or pasta. Makes about 3
adult servings.
Contributed by Ian V.
Lime Steak Rotini
2
lb
eye of round steak, cut into strips
oil for sautéing
1
med
onion, sliced into strips
1
med
green bell pepper, sliced into strips
1
med
red bell pepper, sliced into strips
1
8 oz
box rotini pasta, cooked
1
Tbsp
olive oil
1
med
lime, squeezed
Seasoning for steak strips:
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
black pepper
¼
tsp
onion powder
¼
tsp
garlic powder
Sprinkle beef with seasoning ingredients (adjust
measurements to taste). Heat skillet and sauté
beef until browned and nearly done. Add onion
and peppers to skillet. Heat until vegetables are
slightly tender. Cook and drain pasta, toss with
olive oil. Serve beef and vegetables on pasta.
Squeeze lime juice on top.
Contributed by Nadine D.
Mini Meatloaves
½
c
unsalted ketchup
1½
Tbsp
dry mustard
1
lb
freshly ground beef or turkey
1
sm
chopped onion
¼
c
oatmeal
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
dried oregano
⅛
tsp
black pepper
1
lg
egg white
1
tsp
brown sugar (opt)
Preheat oven to 400°F. Combine ketchup and
mustard. Reserve 3 Tablespoons. Combine
remaining mixture with all other ingredients
except the sugar. Divide into 4 equal portions.
Shape into free-form loaves, place on greased
cookie sheet. Spread reserved ketchup mixture
over loaves (opt: add a tsp of brown sugar first)
and bake for about 25 minutes. These freeze
well!
Contributed by Julie C.B.
Quasi Meatloaf, Meatballs,
or Stuffing for Cabbage Rolls
1
lb
freshly ground beef
½ to 1
c pecans and/or walnuts, finely
chopped or ground
½
to
1
med
onion, chopped
½
c
chopped mushrooms
½
tsp non-iodized/non-sea salt, or to
taste
1
tsp
garlic powder, or to taste
½
tsp
black pepper, or to taste
Combine and mix all ingredients well.
Beef
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 46
MEATLOAF—Put in oiled loaf pan. Cook at
350°F for 1 hour, uncovered
MEATBALLS—Shape and bake covered at
350°F for 1 hour (or fry them in oil).
CABBAGE ROLLS—Steam fresh cabbage
leaves 3-4 minutes, just until pliable. Place 1
large meatball (with or without optional
ingredients) in each leaf and roll to enclose
meatball in the leaf. Place in baking dish with ½
cup water and cover. Cook at 350°F for 1 hour.
Optional Ingredients for cabbage rolls:
finely chopped apple
wheat germ
corn meal
peppers
Contributed by Barrett H.
Scottish Beer Pot Roast (Slow Cooker)
8 to 10
oz lamb or beef, cut into 1-inch or
smaller cubes
1
lg leek or onion, halved lengthwise
and sliced
1
lg potato, peeled and cut into ½-
inch
pieces
2
med
carrots, cut into ½
-
inch slices
4
to
6
c
water
12
oz
dark beer
⅔
to
1
c
barley or rice (
e.g.,
basmati)
½
tsp
black pepper
2
Tbsp
fresh parsley, minced
Mix first 4 ingredients in a slow cooker. Stir in
the next 4 ingredients. Cover and cook on low
heat for 8 to 10 hours or on high heat for 4 to 5
hours. Stir in parsley before serving. Makes 2
servings.
Contributed by Kimber S.
Sloppy Joes
1
lb
freshly ground beef or turkey
1
sm
chopped onion
1
sm
chopped bell pepper
1
clove
garlic, minced
½
c
water
½
c
unsalted ketchup
2
Tbsp
brown sugar
2
Tbsp
salt
-
free tomato paste
1
Tbsp
vinegar
¼
tsp
dry mustard
¼
tsp
chili powder
¼
tsp
pepper
Combine first three ingredients in large skillet.
Cook until meat is browned, stirring to crumble,
drain. Add remaining ingredients to skillet and
mix. Simmer 15 minutes. Serve on rice (e.g.,
basmati) or on LID-safe buns.
Contributed by Julie C.B.
Stuffed Sweet Green Peppers
4
lg
green peppers, stem and seeds removed
1
lb
freshly ground hamburger
1
lg
chopped onion
2
lg
tomatoes, chopped
salt
-
free lemon pepper, to taste
salt free all
-
purpose seasoning, to taste
minced garlic, to taste
olive oil, to taste
basil, to taste
non
-
iodized/non
-
sea salt, to taste
1
c
basmati rice, uncooked
Parboil peppers for 5 minutes, drain well, and
cut in half. Brown meat and onions, drain well
and add tomatoes, lemon pepper, seasoning,
minced garlic, olive oil, basil, and salt to taste.
Simmer for 10 minutes. Cook 1 cup rice for 15
minutes, drain if still wet (it is OK if the rice is
still a bit undercooked, it will cook completely
while the peppers bake). Mix rice with meat
mixture and stuff green peppers halves. Place
green peppers in an oblong pan with a water
bath around peppers. Bake at 350°F for 45
minutes to 1 hour.
Contributed by Gina R.
Tacos
1
lb freshly ground beef or other meat
preference
2½
Tbsp
Taco Seasoning from this cookbook
⅔
c
water
Use the Taco Seasoning Mix recipe found in the
Spices & Condiments section of this cookbook.
Brown and drain beef. Add seasoning mix and
water. Reduce heat and simmer 2 to 3 minutes.
Enjoy! Serve with LID-safe tortillas.
Contributed by Jamie M.
Beef
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 47
Tomatoes, Beef, & Asparagus
1
lb
asparagus, cut diagonally
½
c
water
1
lb lean boneless steak, cut into thin
strips
½
tsp
non
-
iodized/non
-
sea salt
¼
tsp
black pepper
6
lg
scallions, thinly sliced
1
clove
garlic, crushed
24
sm
cherry tomatoes, halved
Combine the asparagus and water in a skillet
and bring to a boil. Reduce heat, cover and
simmer until the asparagus is tender, about 2
minutes. Pour off water. Add beef, salt, pepper,
scallions, and garlic. Sauté until the beef is
cooked through. Add the tomatoes and sauté
until heated thoroughly. Makes 4 servings.
Contributed by Diane G.
Venezuelan Beef
2
lb
round steak
5
Tbsp
olive oil
1
med
onion, minced
1
clove
garlic, crushed
2
lg
bay leaves, crumbled
1
to
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
black pepper
Slice steak into thin strips, ¼-inch wide. Heat
oil in skillet and add beef. Add remaining
ingredients and stir with fork. Cook until beef is
browned. Can cover, if desired. Serve over
basmati rice.
Contributed by Jeanne R.
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 48
Poultry
Basic Whole Roasted Chicken
1
4- to 5-lb
whole chicken, with the neck and
giblets removed from the cavity
1
Tbsp
olive oil
n
on
-
iodized/non
-
sea s
alt
Freshly ground black pepper
1
med
lemon, thinly sliced (opt)
Fresh herbs, such as parsley,
rosemary, or thyme (opt)
Heat the oven to 425°F and arrange a rack in the
middle. Place the chicken on a work surface or
cutting board and pat it dry with paper towels.
Cut off and discard any extra fat hanging around
the body cavity. Drizzle the oil on the chicken
and rub it all over the skin. Season generously
inside and out with salt and pepper. Place the
lemon and herbs inside the cavity, if using.
Place the chicken breast-side up in a large oven-
safe frying pan, cast-iron skillet or roasting pan.
Roast the chicken in the oven for 15 minutes.
Reduce the temperature to 375°F and continue
roasting until the juices run clear and a
thermometer inserted into the inner thigh (but
not touching the bone) registers 165°F, about 50
minutes to 1 hour more. Remove the chicken
from the oven and place on a cutting board. Let
it rest about 15 to 20 minutes before carving.
Tips: Line your pan for easy clean-up. If you
want the chicken sitting above the draining fat,
place it on a wire rack in the roasting pan.
Contributed by a friend of ThyCa
Black Bean & Chicken Tostadas
2
to
3
med
unsalted rice cakes
1
c salt-free black beans, rinsed &
drained
3
oz cooked chicken (sub steak, or
pork) diced or shredded
¼
c
diced fresh tomatoes, divided
¼
c
diced green pepper, divided
2
to
3
Tbsp
frozen corn
¼
c
diced onion, divided
ground cumin
garlic powder
black pepper
To make refried black beans, place black beans
in a small saucepan and add enough water just
to cover the beans. Add in a few tomatoes,
finely diced green pepper, and finely diced
onion (may substitute dried minced onion if
fresh onion is not available). Sprinkle in cumin,
garlic, and black pepper to taste. Cook over med
heat until bubbling, stirring occasionally to
prevent sticking. Reduce heat and simmer 15-20
minutes, stirring occasionally, until beans
become very soft and water is almost
completely reduced. With a fork, mash beans
and stir, until a thick paste forms (for thinner
beans, add a little water). Remove from heat.
In the meantime, cook the frozen corn in
microwave with a little water for approximately
30 seconds. Drain corn and combine with the
remaining tomatoes, green pepper, and onion in
a small bowl to make a fresh salsa. Warm and
season the meat, if needed. To assemble your
tostadas, spread a bit of the refried black beans
on each rice cake. Top with meat and then salsa,
and enjoy!
Editor’s note: Serving this on unsalted tortillas
or unsalted corn chips is another LID-safe
option.
Contributed by Jennifer B.
Bolivian Chicken
1½
lb skinless, boneless chicken breasts,
cut into ½
-
inch strips
non-iodized/non-sea salt & pepper,
to taste
2
Tbsp
olive or vegetable oil
2
lg
onions, chopped
2
med sweet peppers, any colors, cut into
¼
-
inch strips
2
cloves
garlic, minced or chopped
3
c homemade or unsalted chicken
broth
¾
c
no
-
salt
-
added peanut butter
1
10
-
oz
package petite frozen peas, thawed
¼
c LID-safe bread crumbs (sub matzo
crumbs)
Opt: Cayenne or jalapeño pepper,
finely minced
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 49
Season chicken with salt and pepper. In a large
frying pan, heat oil over medium heat. Add
chicken strips and sauté, stirring for about three
minutes, until chicken turns opaque. Remove
chicken and set aside.
Add onions, bell peppers, and garlic to pan.
Sauté about three minutes until onions are
tender. For added heat, stir in hot pepper. Add
broth and peanut butter. Simmer, stirring
occasionally for about ten minutes.
Stir in chicken, peas, and bread crumbs. Cook
gently 5 to 10 minutes more, stirring
occasionally, until sauce is thickened and heated
through. Serve over basmati rice.
Contributed by Barbara P.
“Breaded” Chicken Cutlets
2
5- to 6-oz
boneless, skinless chicken
breasts
1½
c
flour
non-iodized/non-sea salt &
pepper to taste
5
lg
egg whites
1½
c
unsalted matzo meal
1
Tbsp Italian herb seasoning (salt-
free)
3
Tbsp
olive oil (more as needed)
Flatten chicken breasts to about ¼-inch
thickness, and cut into 1½-inch strips.
Set up three bowls as follows:
Bowl 1: Flour mixed with salt and pepper to
taste.
Bowl 2: Egg whites.
Bowl 3: Unsalted matzo meal mixed with Italian
herb seasoning.
Roll chicken strips in flour mixture then quickly
submerge them in the egg whites. Next, roll
them in the matzo meal mixture.
Coat the bottom of a frying pan with olive oil.
On medium-high heat, fry the cutlets (covered)
for approximately 3 minutes on each side. The
breading will become crisp and golden. Add oil
as needed and fry the chicken in two batches.
Serve warm or cold with fresh lemon juice.
Contributed by Tracy H.
Chicken Breast Chasseur
3
Tbsp
vegetable oil
6
4- to 5-oz
chicken breast halves without
skin
2
med
shallots
,
finely chopped
½
lb
mushrooms
,
quartered
1
clove
garlic
,
crushed
2
lg tomatoes, peeled, seeded, and
chopped
½
tsp
tarragon
½
tsp
non
-
iodized/non
-
sea salt
¼
tsp
black pepper
½
c dry white wine (not cooking
wine)
½
c LID-safe beef broth (homemade
or unsalted)
1
Tbsp
cornstarch
2
Tbsp
water
In a large frying pan, heat oil over medium heat.
Add chicken and cook, turning until brown all
over, about 10 minutes. Remove and set aside.
Add shallots to pan drippings. Cook 1 minute to
soften. Add mushrooms; cook until lightly
browned, about 3 minutes. Add garlic, tomatoes,
tarragon, salt, and pepper. Simmer 5 minutes.
Add wine and beef broth. Return chicken to pan,
cover and cook over low heat until tender; about
20 minutes. Remove chicken. Stir dissolved
cornstarch into sauce. Bring to a boil and cook,
stirring until thickened, about 1-2 minutes.
Return chicken to pan and turn to coat with
sauce. Serve with rice.
Tip:
See the Chili recipe in the Soups & Stews
section on how to peel a tomato.
Contributed by Leah G.
Chicken Curry
1
whole
chicken, cooked, deboned and meat
shredded (sub shredded beef if you
desire)
2
c salt-free or LID-safe homemade
chicken stock
2
Tbsp
vegetable oil
2
lg
onions, chopped
2
tsp
flour
1
tsp
sugar
1
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
salt
-
free curry powder (more to taste)
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 50
Heat oil in deep skillet. Add onions and cook
until golden. Stir in flour, sugar, salt, and curry
powder. Add stock. Cook until thick and let
simmer for about 5 minutes on very low heat,
stirring occasionally. Add chopped cooked
meat. Taste; add more curry or salt to taste.
Serve over pasta or rice. This recipe is easily
doubled and freezes well.
Contributed by Susan L.
Chicken for Tacos or Taco Salad (Slow
Cooker)
3
lg
boneless, skinless chicken breasts
2
c Low-Iodine Salsa Fresca (use recipe from
this
cook
book)
In a slow cooker, spread about a half cup of
salsa. Place chicken on top and pour rest of salsa
over. Cook on low 6 hours or high 4 hours. Cool
and shred chicken. Place back in salsa and stir.
Freeze some for later use.
Contributed by Carole P.
Chicken Giuseppe
1
med
onion
3
Tbsp
chopped garlic
3
Tbsp
olive oil
1
tsp
non
-
iodized/non
-
sea salt
3
whole
boneless, skinless chicken breasts,
pounded thin
1
6
-
oz
can salt
-
free tomato paste
1
8
-
oz
package sliced mushrooms
1
c
red wine
Finely chop onion and sauté at low temperature
in olive oil until translucent. Raise temperature
to medium. Add garlic and mushrooms. Sauté
until onions are caramelized and garlic-
mushroom mixture is lightly brown.
Remove from skillet. Add chicken breasts,
pounded thin, and cook 5 minutes on medium
until they begin to turn white on the top. Turn
and cook until brown.
Remove chicken breasts. Raise temperature to
high and add wine to pan to deglaze and cook
off. Then, add tomato paste, onion mixture, and
chicken. Cover pan, lower heat to simmer, and
let chicken cook thoroughly. Serve over pasta.
Contributed by Judy L.
Chicken Nuggets
2
4
-
to
5
-
oz
boneless skinless chicken breasts
2
c
matzo meal
1
tsp
non
-
iodized/non
-
sea
salt
2
tsp
coriander
2
tsp
paprika
2
tsp
black pepper
3
lg
egg whites
Cut chicken into nugget sizes. Place egg whites
in a bowl. Mix matzo meal, coriander, salt,
paprika, and pepper together in a separate bowl.
Dip chicken into egg whites, then into meal.
Place coated chicken into pan with hot oil. (You
will know the oil is hot enough by placing a
small drop of water into pan; if the water
“dances” on the oil then you are ready.) Fry
chicken until golden brown on both sides. Take
out of oil and drain well. Serve with favorite
dipping sauce. Note: To make more kid-
friendly, omit paprika and cut coriander in half.
Contributed by Derrick D.
Chicken Pesto
2
4
-
to
5
-
oz
boneless skinless chicken breasts
olive oil
balsamic vinegar
8
oz
whole wheat pasta
1
c
fresh basil
⅓
c
olive oil
¼
c pine nuts or slivered almonds
(unsalted)
1
clove
fresh garlic
Put chicken in a zippered plastic bag or plastic
container with enough olive oil to cover it and
about two or three shakes of vinegar. Marinate
for about an hour or overnight. Grill as usual.
Cook pasta as directed on box.
Meanwhile, put all other ingredients into a small
food processor, and mix until smooth. When
chicken and pasta are done, add basil mixture to
pasta, slice chicken, and serve. Makes 2 to 3
servings.
Contributed by Michele H.
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 51
Chicken Stir-Fry
3
oz
chicken breast, cubed
canola oil for cooking
¾
c
zucchini, chopped
¾
c
mushrooms, sliced
1
lg
carrot sliced into thin disks
½
c
honey
1
sm
clementine or half an orange
½
c
chopped unsalted cashews
cracked red pepper, to taste
Cook chicken in skillet in a small amount of oil
until fully cooked. Add in zucchini, mushroom
and carrots and cook until vegetables begin to
soften. In a separate bowl, combine honey and
squeeze the juice of one whole clementine or
about half an orange into the honey. Mix
thoroughly. Stir the chopped unsalted cashews
into the sauce. Add in cracked red pepper to
taste. Pour the sauce into pan with the chicken
and veggies and simmer for several minutes.
Serve over basmati rice.
Contributed by Melissa M.
Chicken with Apricot Sauce
2
4
-
to
5
-
oz
chicken breast filets
olive oil for cooking
½
med
onion, diced
½
c
apricot preserves (LID
-
safe)
⅛
tsp
ginger or to taste
Brown filets in olive oil until thoroughly
cooked. Remove from pan, leaving oil and
drippings in pan. Add onions and cook until
softened. Add preserves and ginger and pour
warm sauce over chicken. Serve accompanied
with basmati rice.
Contributed by Joanne M.
Chicken with Orzo
8
oz orzo pasta cooked as directed
on package
4
5- to 6-oz
chicken breasts, boneless,
skinless, thinly sliced
1
15-oz can salt-free diced canned
tomatoes or 2 fresh lg
tomatoes, diced
1
med
white onion, diced
1
to
2
cloves
garlic, minced
non-iodized/non-sea salt to
taste
white pepper to taste
3
to
4
Tbsp
olive or vegetable Oil
¼
c very dry sherry (opt, not
cooking sherry)
¼
tsp
oregano
Place oil in a 10-inch skillet and heat. Sauté
garlic and onion until tender (not burned).
Remove garlic and onion and lightly cook
chicken cutlets in same pan keeping the oil and
drippings. After chicken turns white, replace
onions and garlic. Add 1 can of salt-free diced
tomatoes, salt, pepper, oregano and dry sherry.
Cover and simmer 30 minutes until tender and
cooked. Add cooked orzo to skillet and devour!
Contributed by Susan C.
Chicken with Sweet Peppers
and Garlic
4
4
-
to
5
-
oz
chicken breast halves
non-iodized/non-sea salt & black
pepper to taste
1
med
sweet pepper
3
Tbsp
extra virgin olive oil
2
cloves
garlic, chopped
2
Tbsp
balsamic
vinegar
1
Tbsp
water
Season chicken with salt and pepper. Cut sweet
pepper into strips. Heat oil in large pan. Add
chicken; cook turning once, until brown on both
sides (2 minutes per side). Add pepper strips,
cover, and reduce heat. Cook until peppers are
tender (3 minutes). Add garlic; cook uncovered
until softened (1 minute); stir in vinegar and
water. Heat through.
Contributed by Judi
Creole Skillet Dinner
4
c chicken broth, LID-safe
(homemade or
no
-
salt
-
added
)
2½
c
rice, uncooked
1
c
red onion, chopped
3
cloves
minced garlic, divided
1¼
tsp
chili powder
1
tsp
non
-
iodized/non
-
sea salt
½
tsp
turmeric
¼
tsp
black pepper
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 52
1
lg
bay
leaf
1
med
sweet red
pepper, julienne
1
med
green pepper, julienne
2
lg
green onions, sliced
1
tsp
fresh parsley, chopped
½
tsp
dried basil
½
tsp
dried thyme
¼
tsp hot pepper sauce (salt-free, or sub
cayenne pepper to taste)
2
Tbsp
oil
1
c
fresh mushrooms, sliced
1
med
tomato, chopped
1
c
frozen peas
1
lb boneless, skinless chicken breasts,
thinly sliced
2
Tbsp
lemon juice
⅓
c
sliced almonds, toasted
In a large saucepan, bring broth, rice, onion, 1
tsp garlic, chili powder, salt, turmeric, pepper,
and bay leaf to boil. Reduce heat; cover, and
simmer 20 minutes or until rice is tender.
Discard bay leaf. In skillet over med-high heat,
sauté next 7 ingredients and remaining garlic in
oil for 2 minutes. Add mushrooms; cook until
peppers are crisp-tender. Add tomato and peas;
heat through. Add rice; keep warm. Over med-
high heat, cook and stir chicken in lemon juice
until no longer pink. Add to rice mixture; toss.
Top with almonds.
Contributed by a friend of ThyCa
Easy Orange Chicken
2
lg boneless skinless chicken breasts,
halved, or 4 breast filets, or 4
-
6 thighs
oil
for cooking
1
med
onion, chopped
1
c
fresh orange juice
1
Tbsp
cornstarch
1
tsp
dried thyme, opt
non-iodized/non-sea salt and pepper to
taste
Oil a baking pan. Add chicken and onion. Mix
cornstarch and orange juice. Add thyme. Pour
onto the chicken. Bake at 325°F until tender,
about 40 minutes. Serve with pasta or rice plus a
vegetable such as green beans or no-salt peas.
Contributed by a friend of ThyCa
Garlic Chicken with Balsamic Vinegar
1
lb skinless chicken breasts, thinly
sliced
non-iodized/non-sea salt and black
pepper, to taste
4
cloves
garlic, chopped
¼
c
extra virgin olive oil
2
Tbsp
balsamic vinegar
3
Tbsp
fresh parsley
¼
c water (more or less depending on
how much you want to use)
Season chicken with salt and pepper. Chop
garlic. Heat 3 Tablespoons oil in large pan; add
chicken and cook turning once until browned.
Move to a plate (leaving drippings in pan). Add
remaining oil and garlic to pan; cook until
softened but not brown, about 1 minute. Add
vinegar and water, bring to a boil, and then boil
1 minute. Stir in parsley. Return chicken to pan
and simmer for 1 minute or until done.
Contributed by Judi
Garlic Lime Chicken
3 to 4
lg
fresh limes, juiced
4
lg
boneless chicken breasts
6
cloves
garlic,
chopped
1
tsp
olive oil
Cube chicken into bite-size pieces. Begin to
sauté with olive oil and garlic about 5-6
minutes. Add lime juice. Continue to cook until
all juice is absorbed, and forms a brown crusty
coating (about 20 minutes).
Contributed by Bethann L.
George’s Turkey Bolognese
1
to
1½
lb
lean freshly ground turkey
1
Tbsp
onion powder
2
Tbsp
dried oregano
¼
tsp
thyme
2
tsp
dried basil
1
Tbsp
dried parsley
1
tsp
garlic powder
¼
tsp
freshly cracked pepper
Mix all dry ingredients together first.
Add all the ingredients to the turkey meat,
mixing thoroughly.
Add olive oil to frying pan, and sauté meat until
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 53
thoroughly cooked.
Sauce ingredients:
1
lg
can salt
-
free crushed tomatoes
1
6
-
oz
can salt
-
free tomato paste
olive oil
2
cloves
garlic, chopped
1
sm
onion, diced
Sauté garlic and onions in the olive oil, until
translucent. Add crushed tomatoes and tomato
paste. Cook on a low flame for approximately
10 minutes.
After meat is cooked, add it to the sauce.
Serve over rotelle, rotini, or penne pasta.
Contributed by June C.
Greek Grilled Chicken
1
lb skinless and boneless chicken breast
halves
1
lb
skinless chicken thighs
1
Tbsp
olive oil
1
Tbsp
lemon juice
1
lg
lemon, sliced
1
clove
garlic, minced
1
tsp
dried oregano
Pat chicken dry with paper towels. Combine oil,
lemon juice, lemon, garlic, and oregano. Place
chicken and marinade in bowl or sealable plastic
bag and marinate, refrigerated, 4 hours or
overnight. Grill or broil chicken, 6 to 10 minutes
per side, until browned and cooked through.
Contributed by a friend of ThyCa
Grilled Lemon Chicken with Basil
Sauce
⅔
c
extra
-
virgin olive oil, divided
3
Tbsp
fresh lemon juice
1½
tsp
fennel seeds, coarsely crushed
1½
tsp
non
-
iodized/non
-
sea
salt
1
tsp
freshly ground black pepper
6
lg
boneless skinless chicken breasts
1
c
lightly packed fresh basil leaves
¼
c
fresh lemon juice
1
lg
clove garlic
1
tsp
grated lemon zest
Whisk ⅓ cup oil, 3 Tablespoons lemon juice,
fennel seeds, ¾ tsp salt, and ½ tsp pepper in a
heavy-duty re-sealable plastic bag. Add the
chicken and seal the bag. Massage the marinade
into the chicken. Refrigerate at least 30 minutes
and up to 1 day, turning the chicken
occasionally.
Meanwhile, blend basil, garlic, lemon zest, ¼
cup lemon juice, ¾ tsp salt, and ½ tsp pepper in
a blender until smooth. Gradually blend in the
remaining ⅓ cup oil. Season the basil sauce, to
taste, with more salt and pepper, if desired.
Prepare the barbecue for med-high heat or
preheat a grill pan over med-high heat. Grill the
chicken until just cooked through, about 5
minutes per side. Transfer the chicken to plates.
Drizzle the basil sauce over and serve.
Contributed by Monica M.
Herbes de Provence Chicken
4
4
-
5
-
oz
boneless skinless chicken breasts
olive oil
Herbes de Province spice blend
(salt
-
free)
Put the chicken in a zippered resealable bag or
plastic container. Add enough oil to coat the
chicken and sprinkle just enough spice to cover.
Marinate for an hour or overnight. Grill as
usual. If you cook on the stove instead of
grilling, use more oil so chicken doesn’t stick.
Makes 4 servings.
Contributed by Michele H.
Honey Mustard Chicken
3
Tbsp
honey
3
Tbsp
salt
-
free mustard
1
Tbsp
corn oil
1½
tsp
curry powder (salt free)
¼
tsp
black pepper
½
tsp
non
-
iodized/non
-
sea salt
4
lg
boneless, skinless chicken breasts
Preheat oven to 400°F. Line baking sheet with
foil and set an oiled rack on top. In bowl,
combine honey, mustard, oil, curry, salt, and
pepper. Using a brush, coat chicken all over
with mustard glaze. Set pieces on rack. Bake
until chicken is golden brown on outside and no
longer pink in the center, about 20 minutes.
Contributed by Shelley L.
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 54
Italian Chicken
6
oz
fresh sliced mushrooms
1
med
onion, sliced
1
clove
garlic, chopped
1
tsp
oil
1
tsp
dry basil
1
c chicken stock (unsalted or LID-safe
homemade)
1
lg
tomato, skinned and cubed
1
med head broccoli, cut into pieces,
including stem
1
lb
chicken breast, cubed
Sauté mushrooms, onion and garlic in oil. Add
basil, chicken stock, tomato, and broccoli.
Simmer 10 minutes. Add chicken breast cut into
bite size pieces. Simmer until done, serve over
egg-free fettuccini noodles.
Tip: See the Chili recipe in the Soups & Stews
section on how to skin a tomato.
Contributed by Julie C.B.
Lemon Baked Chicken
1
lg
whole roaster chicken
2
Tbsp
olive oil
2
lg
lemons, juiced
½
tsp
finely grated lemon zest
1
clove
garlic, minced
½
tsp
minced thyme
½
tsp
minced
rosemary
2
tsp
non
-
iodized/non
-
sea
salt
1
tsp
pepper
2
tsp
paprika
1
c
water
Preheat oven to 325°F. Place roaster chicken in
large casserole dish. Rub outside and inside of
chicken with seasonings. Mix olive oil and
lemon juice and drizzle over chicken. Pour
water into casserole dish. Bake for ~2 hours (or
until chicken reaches an internal temperature of
175°F). Baste chicken 3-4 times with juices in
pan during the last hour. Remove from oven and
let stand for at least 10 minutes before carving.
Contributed by Jackie & another friend of
ThyCa
Lemon Honey Chicken & Rice
14½
oz chicken broth—LID-safe
homemade or unsalted
3
Tbsp
lemon juice
1
Tbsp
honey
vegetable oil spray
4
lg boneless and skinless chicken
breast halves
1
c
onions, minced
1
c
rice, uncooked
chopped parsley, opt
Blend chicken broth, lemon juice, and honey;
set aside. Spray a 10-inch skillet with nonstick
cooking spray. Over med-high heat, brown
chicken on both sides; remove from skillet. In
same skillet, cook and stir onions in ⅓ broth
mixture for 3 minutes or until tender. Add
remaining broth, chicken, and rice; heat to a
boil. Reduce heat; cover and simmer for 20
minutes or until liquid is absorbed. Let stand 5
minutes and garnish with parsley before serving.
Contributed by Leah G.
Moroccan-Style Stewed Chicken (Slow
Cooker)
4
c unsalted or homemade LID-safe
chicken broth
3
cloves
garlic, minced
2
Tbsp
honey
2
tsp
cumin
½
tsp
cinnamon
1
14
-
oz
can no
-
salt diced tomatoes
1
lg
bell pepper, cut into 2" long strips
1
lg
sweet onion, chopped
½
c
raisins
4
lg
boneless, skinless
chicken breasts
Stir broth, garlic, honey, cumin, cinnamon,
tomatoes, pepper, onion, and raisins in slow
cooker. Add the chicken and coat the chicken in
sauce. Cook on low 7-8 hours. Serve over rice
or pasta.
Contributed by Carole P.
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 55
Orange-Ginger Chicken
4
lg
chicken breasts
2
lg
cut
-
up oranges with juice and peel
1
tsp
fresh ginger (or
sub with dry)
1
clove
garlic, chopped
¼
c
olive oil
¼
tsp
thyme
¼
tsp
salt
-
free poultry seasoning
Mix together in a gallon zippered plastic bag.
Keep in the refrigerator and mash the contents
in bag frequently during the day. Grill the
chicken or cook in a pan on the stovetop.
Contributed by Elisa G.
Pasta with Chicken & Peppers
5
Tbsp
olive oil
1
lg boneless and skinless chicken breast,
sliced
1
med
onion, chopped
1
med
red bell pepper, julienne style
1
med
green bell pepper, julienne
style
1
clove
garlic, minced
½
tsp
ground red pepper
2
lg
tomatoes, chopped
¾
lb
pasta tubes (e.g.
,
penne)
Heat 2 Tablespoons olive oil over med heat in
large skillet. Cook and stir chicken until tender.
Remove and set aside. Add 2 Tablespoons olive
oil to skillet. Cook and stir onion and peppers
until tender. Return chicken to pan. Add garlic
and ground red pepper. Cook 3 minutes, stirring
constantly. Add tomatoes; simmer for 10
minutes. While chicken mixture is simmering,
cook pasta according to directions. Drain and
toss with remaining tablespoon of olive oil.
Serve chicken mixture over pasta.
Contributed by a friend of ThyCa
Pecan-Crusted Chicken
2
lg
boneless, skinless chicken breasts
1
lg
egg white
½
tsp
ginger
¼
tsp
sage
non-iodized/non-sea salt, garlic, and
pepper to taste
1
c
finely chopped pecans
Lightly beat egg whites and spices together. Dip
chicken breasts into egg whites and then coat
with pecans. Place chicken on a foil-lined
cookie sheet sprayed with vegetable oil. Cook in
a 350°F oven for one hour. Enjoy with your
favorite pasta and/or veggies. Tip: Try a variety
of spices instead of the ginger and sage.
Contributed by Nancy K.
Portobello Mushrooms & Chicken
3
to
4
cloves
garlic, minced
2
Tbsp
olive oil
2 to 3
6-oz packages Portobello
mushrooms, sliced
¼
tsp
non
-
iodized
/non
-
sea
salt
4
med boneless skinless chicken
breasts, thinly sliced
1
lg
tomato, diced
Sauté garlic in olive oil. Add mushrooms, salt,
and water if necessary. Cover and simmer until
mushrooms are almost done to your liking. Add
chicken breast and tomato. Season with more
salt and/or herbs, such as basil, as desired. Cook
until chicken is done, about 10 minutes.
Contributed by a friend of ThyCa
Rosemary Turkey
2
lg
turkey legs
(or sub chicken)
2
Tbsp
extra virgin olive oil
3
Tbsp
balsamic vinegar
2
Tbsp
dried rosemary or fresh to taste
1
Tbsp
parsley flakes
coarse ground pepper to taste
Mix all ingredients in pan, and roll turkey legs
in mixture, coating well. Cover with aluminum
foil. Cook for 1½ hours at 350°F. Serve with
steamed veggies.
Contributed by Terri Y.
Slow-cooker recipes can easily
be converted for the stove top
by simmering on very low
heat, or use the oven by
baking at 200°F for “low” and
300°F for “high.”
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 56
Sesame Chicken Nuggets
1
lb
skinless chicken breasts
non-iodized/non-sea salt & pepper to
taste
½
c
sesame seeds
1
lg
lemon
3
Tbsp
vegetable oil
2
Tbsp
sesame oil
Cut chicken into strips and season with salt and
pepper. Put sesame seeds and chicken into a
plastic bag and shake chicken to coat. Heat both
oils together in large pan. Add chicken, cook
until brown on bottom (2-3 minutes) turn and
cook until brown on other side. Serve garnished
with lemon wedge.
Contributed by Judi
Slow-Cooker Latin Chicken
3 to 4
lg boneless, skinless chicken
breasts
¼
c
loosely packed cilantro leaves
2
lg sweet potatoes, peeled and
cubed
1
lg
red bell pepper cut into strips
1
15-oz can no-salt-added beans (black
or other), rinsed and drained
½
c unsalted or homemade LID-safe
chicken broth
1
c
salt
-
free hot salsa
2
tsp
cumin
½
tsp
allspice
3
cloves
garlic, chopped
lime wedges for garnish
Arrange chicken in bottom of slow cooker.
Place potatoes, pepper, and beans on top.
Mix together broth, cilantro, salsa, cumin,
allspice, and garlic in a bowl. Pour in cooker.
Cook on low for 4 hours. Serve with lime
garnish.
Contributed by Carole
Sweet Apple Chicken
¼
c
brown sugar
¼
c
apple cider vinegar
¼
c
honey
2
lg
apples
2
5- to 6-
oz
boneless, skinless chicken
breasts
½
tsp
cinnamon (opt)
Peel two apples and dice into small chunks.
Sprinkle with cinnamon if desired. Mix all
ingredients, except chicken, in a sealable bowl
or large zippered bag. Add chicken breast and
marinate overnight. With a large piece of
aluminum foil, make into a bowl shape, place
chicken on foil, and cover with a separate piece
of aluminum foil. Bake at 375°F until chicken is
fully cooked, about 30-40 minutes.
Contributed by Matt G., New Hampshire
An important tip about cooking
dried kidney beans safely
Did you know that cooking kidney beans
from the dry state requires certain safety
protocols? Red kidney beans and, to a
lesser extent, white kidney beans (also
called cannellini beans) contain a protein
that can act as a toxin. To safely remove
that protein, the dried beans must first be
soaked for at least 5 hours, then drained,
and then boiled in clean water for at least
30 minutes. For more information, see:
https://www.fda.gov/media/83271/downl
oad.
According to the FDA, using a slow
cooker (or crock pot) does not provide
enough heat to safely remove this
protein. This is especially true if your
slow cooker is old. Newer models do
come to higher temperatures for food
safety reasons.
Poultry
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 57
Turkey Burgers
3
lb
freshly ground
turkey
¼
c seasoned LID-safe bread crumbs (sub
matzo meal)
¼
c
finely diced onion
2
lg
egg whites, lightly beaten
¼
c
chopped fresh parsley
1
clove
garlic, peeled and minced
1
tsp
non
-
iodized/non
-
sea
salt
¼
tsp
ground black pepper
In a large bowl, mix ground turkey, seasoned
bread crumbs, onion, egg whites, parsley, garlic,
salt, and pepper. Form into 12 patties. Cook the
patties in a med skillet over med heat, turning
once, to an internal temperature of 180°F
(82.2°C).
Unstuffed Cabbage with Turkey
½
lg
head cabbage thinly sliced
¾
lb freshly ground white meat turkey
(or sub chicken)
½
c LID-safe bread crumbs or matzo
meal
1
Tbsp Middle Eastern salt-free spice mix
(cinnamon, nutmeg, fennel, pepper,
coriander, turmeric, ginger)
2
cloves
garlic, sliced
½
med
onion, thinly sliced
1
Tbsp
olive oil
1
14
-
oz
can no
-
salt stewed tomatoes in juice
2
Tbsp
apple cider vinegar
½
tsp
sugar
½
tsp
non
-
iodized/non
-
sea salt
1
c brown rice, cooked per package
directions
Sauté onion and garlic in olive oil. Mix
seasonings, turkey, and bread crumbs or matzo
meal. Form into little meatballs. Add meatballs,
tomatoes, with juice and 1 can of water, plus the
vinegar, sugar, and salt. Add cabbage and cook
until meatballs are cooked through and cabbage
is tender. Serve over cooked brown rice.
Contributed by Joan S.
Lamb & Pork
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 58
Lamb & Pork
Apple-Smothered Pork Chops
6
med
pork chops, thick
-
cut
non-iodized/non-sea salt, pepper, and
sage to taste
canola oil
2
Tbsp
flour
1
c
hot water
1
Tbsp
vinegar
1
c
raisins
3
med
tart apples, cored and sliced
3
Tbsp
brown sugar
Brown seasoned chops in oil. Remove from
skillet. Stir in flour, then water, vinegar, and
raisins. Cook and stir to thicken. Arrange chops
in casserole. Top with apples. Sprinkle with
brown sugar. Pour raisin mix over. Bake
covered 350°F for about an hour.
Contributed by Dian B.
Asian Pork
¼
c
chopped onion
1
clove
garlic, chopped
1
Tbsp chopped candied or fresh
ginger
1
to
2
Tbsp
olive oil
2
4- to 5-oz
boneless pork chops, cut into
thin slices
1
c
snow peas or sugar snap peas
fresh orange juice (enough to
make a sauce and steam)
1
Tbsp natural LID-safe peanut
butter, crunchy or smooth
In skillet, sauté onion, garlic and ginger in olive
oil until translucent. Add snow peas, pork,
orange juice, and peanut butter. Reduce heat and
cover for 2 minutes. Simmer until cooked
through. Serve over whole wheat pasta or
basmati rice if desired.
Contributed by Sheryl J.
BBQ Pork
1
lb pork tenderloin, sliced into
medallions
1
sm
onion, chopped
1
clove
garlic, chopped
1
15-oz
can no-salt-added tomato sauce (or
LID
-
safe homemade)
1
Tbsp
white vinegar
¼
tsp
non
-
iodized/non
-
sea salt
¼
tsp
black pepper
Heat a nonstick skillet over med high heat. Add
pork slices in a single layer and brown, about 2
minutes or so per side. Remove from heat. Add
onion and garlic, sauté until tender (about 5
minutes). Add tomato sauce, vinegar and salt
and pepper and simmer one minute. Add pork,
cover and simmer 15 minutes to finish cooking
pork and thicken sauce. Serve over rice, or by
itself.
Contributed by Julie C.B.
“Breaded” Pork Chops
2
Tbsp
yellow cornmeal
2
Tbsp
whole wheat flour
1
tsp
non
-
iodized/non
-
sea salt
1
tsp
ground sage
½
tsp
onion powder
½
tsp
sugar
½
tsp
paprika
4
med
pork chops, ½
-
to ¾
-
inch thick, rinsed
Preheat oven to 425°F. Prepare pork coating by
mixing all ingredients except the chops, and
place in large plastic bag. Rinse pork chops and
while still wet, place one chop into bag with
coating mix and shake to coat. Place on
prepared baking sheet. Repeat with remaining
chops. Bake for ~30-35 minutes, until browned
and cooked through.
Contributed by Lisa H.
Breakfast Sausage
1
lb
freshly ground pork, unseasoned
1
tsp
non
-
iodized/non
-
sea salt
⅛
tsp
ground pepper
¼
tsp
salt
-
free poultry seasoning
¼
tsp
thyme
¼
tsp
salt
-
free lemon herb seasoning
Mix all ingredients. Cook a small amount of
meat and taste for seasonings, correct if needed.
Make small patties and fry until well browned
on both sides and cooked through. Remove to
Lamb & Pork
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 59
plate and allow to cool. Wrap one or two patties
at a time in plastic wrap, and place all in freezer
bag. To serve, unwrap and microwave until
heated through.
Contributed by Georgia S.
Cheryl’s Grilled Pork Chops with
Mashed Sweet Potatoes
7
oz boneless pork chops, center-cut,
butterflied
non-iodized/non-sea salt and pepper
to taste
2
Tbsp
olive oil
4
oz
mushrooms, sliced
1
med
shallot, thinly sliced (sub sm onion)
fresh sage, to taste
3
sm
sweet potatoes
¼
c
orange juice
Sprinkle chops with a little salt and pepper.
Cook on a grill or in a grill pan that’s been
lightly coated with a little oil and heated.
Meanwhile, heat the olive oil and sauté the
mushrooms and shallot over med heat for about
12 minutes. (This should be plenty of time for
the chops to cook.) Just before removing this
mixture from the heat, throw in the sage and
mix it up. Spoon the mushrooms over the chops.
For the sweet potatoes, peel and dice them into
cubes. Boil in water for about 15 minutes. Drain
and mash them with the orange juice.
Contributed by Cheryl R.
Easy Peach (or Apricot, or Apricot-
Orange...) Pork
2
to
4
lg
pork chops
2
Tbsp
vegetable oil
3
to
4
cloves
garlic, crushed
¾
c
LID
-
safe jam (any of above)
¼
c
cider vinegar
1
in
ch
piece ginger root, chopped
½
tsp
rosemary
¼
c orange juice (or water) if
necessary (see below)
Place chops in a casserole dish with a cover.
Combine remainder of ingredients (except juice)
in a blender or food processor; blend as smooth
as possible. Add juice (or water) if mix is not
pourable. Pour over chops in casserole. Cover
and bake in a 375°F oven for approximately one
hour, or until chops are cooked. Serve with
cooked squash and Brussels sprouts, or your
vegetable of choice. Hint: Marinate the chops in
the fruit mixture for a few hours before baking.
Tip: To make more kid-friendly, omit the ginger
and reduce the amount of garlic used.
Contributed by Claudette M.
Fall Festive Pork Chops
3 to 4
med pork chops (with or without
bone)
non-iodized/non-sea salt and
pepper, to taste
2
lg
sweet
potatoes, peeled and sliced
2
med
onions, peeled and sliced
2
med apples, peeled and cut into
wedges
1
tsp
black pepper
1
pinch
non
-
iodized/non
-
sea salt
3
Tbsp
brown sugar
1
tsp
cinnamon
Preheat oven to 350°F. Lightly dust the chops
with salt and pepper, if desired. Place the chops
in a 3-5 quart pot that can be placed into the
oven. Top with onions, sweet potatoes, and
apples. Sprinkle with black pepper, salt, brown
sugar, and cinnamon. Cover with lid. Cook in
oven for 1 hour. Enjoy!
Contributed by Jackie K.
Grilled Butterflied Leg of Lamb
5
lb
leg of lamb, boneless and butterflied
4
Tbsp
olive oil
3
cloves
garlic, chopped
1
Tbsp
rosemary, crumbled
1
tsp
thyme, crumbled
1
tsp
non
-
iodized/non
-
sea salt
1
tsp
pepper
Put olive oil in small bowl. Add rosemary,
thyme, garlic, salt, and pepper. Combine. Rub
mixture into lamb, piercing lamb with a fork.
Cover and refrigerate 2-3 hours. BBQ over hot
coals for 15 minutes each side, or more to your
desired level of doneness. To test, cut a small
slit into thickest part of lamb; it should be
slightly pink inside. If done in oven, grill 4
Lamb & Pork
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 60
inches from the broiler for 15 minutes on each
side, or more as desired. To serve, slice
diagonally across the grain.
Contributed by a friend of ThyCa
Maple Fennel Country Sausage Patties
1
tsp
non
-
iodized/non
-
sea salt
½
tsp
coarse black pepper
1
tsp
fennel seeds
6
to
8
lg
fresh sage leaves, chopped
1
lb
freshly ground pork
2
Tbsp
maple syrup
1
Tbsp
oil
Combine salt, pepper, and fennel in the bottom
of a bowl. Add pork and mix to combine spices.
(If you can’t find ground pork, cut pork into 1-
inch cubes and put in a food processor on pulse
until it has a sausage texture to it). Pour 2
Tablespoons maple syrup over the pork and
work the meat again to combine. Form meat
into patties, 2 to 3 inches round. Cook patties in
1 Tablespoon oil in a nonstick skillet over med-
high heat for 4 or 5 minutes on each side.
Drain sausage patties on towel-lined plate, and
then serve.
Contributed by Amanda C.
Pork Carnitas (Serve with Homemade
Soft Flour Tortillas & Salsa Fresca)
1
lb
boneless pork chops
2
Tbsp
no
-
salt or homemade chili powder
⅛
tsp
garlic powder
⅛
tsp
cumin
⅛
tsp
cloves
⅛
tsp
cayenne pepper
½
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
vinegar
1
Tbsp
orange juice
Pound chops to ¼ inch thick. Combine spices,
vinegar, and orange juice and coat chops with
mixture. Refrigerate minimum 3 hours or
overnight. Grill or broil chops for 8-12 minutes
or until no longer pink in center. Slice into bite-
size pieces.
To assemble: Spoon 2-3 tablespoons of pork
carnitas into refried or reheated homemade
tortilla (from this cookbook) or LID-safe tortilla
and garnish with salsa fresca (from this
cookbook) and lettuce or fresh cilantro. Serve
with fresh corn and/or applesauce.
Contributed by Rae K.
Pork Chops in Orange Sauce
6
4
-
to
5
-
oz
pork chops (*sub chicken)
non
-
iodized/non
-
sea salt
flour
1
Tbsp
canola oil
1
c
orange juice
1
tsp
sugar
1
tsp
flour
Season pork chops with salt to taste and coat
with flour. Brown in skillet in about a
Tablespoon of canola oil. Pour off excess fat.
Add ½ cup orange juice and cook slowly 30
minutes or until meat is done. Remove meat
from pan and add a mixture of: ½ cup orange
juice, sugar, and flour. Cook, stirring constantly
until thick and smooth. Pour over chops.
Delicious with basmati rice. Tip: Increase
ingredients to make even more “gravy.” *Or
chicken breasts or tenderloins of similar size.
Contributed by Dian B.
Pork Roast over Potatoes (Slow
Cooker)
2
tsp
fennel seeds
1
tsp
dried oregano
1
tsp
paprika
1½
tsp
garlic, chopped
½
tsp
salt
½
tsp
pepper
2
lb
pork loin roast
2 to 3
sm
potatoes, peeled and cubed
1
c unsalted or homemade LID-safe
chicken broth
Combine first 6 ingredients. Rub into pork.
Brown under broiler (briefly: 6-9 minutes each
side). Put potatoes in crock pot (or slow cooker).
Place pork on top of potatoes. Pour broth over
all. Cover and cook on low for 8-10 hours.
Contributed by Julie C.B.
Sautéed Apples for Pork
3
med apples (such as McIntosh, Golden
Delicious, Granny Smith, etc.), cored
and cut into chunks
Lamb & Pork
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 61
2
Tbsp
olive oil
1
tsp
fresh thyme (or ½ tsp dried thyme)
1
tsp
grated lemon zest
non-iodized/non-sea salt and pepper,
to taste
Heat oil in a skillet. Add the remaining
ingredients. Cook until apples are tender (3-5
minutes). Serve with pork.
Contributed by Tracy T.
Slow-Cooker Pork Roast
1
sm
pork roast
1
bulb
fennel, sliced
1
med
sweet onion sliced
1
med
sweet potato, peeled and cubed
1
sm bag of small snack-size carrots (don’t
need to be cut)
2
c either unsalted or homemade LID-safe
beef broth or chicken broth
Place all in slow cooker and cook low for 8-10
hours. The meat will break down and it is more
like a stew.
Contributed by Carole P.
Substitute Dairy
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 62
Substitute Dairy
Avocado Ideas & Tips
Don’t feel deprived while on the LID. Enhance
your meals with avocado instead of butter, sour
cream, or cheese:
Mashed avocado instead of sour cream or
butter on your baked potato
Sliced or mashed avocado on sandwiches
instead of cheese, butter (or mayonnaise)
Mashed avocado on toast or bagels instead
of cream cheese or butter
Chopped avocado in a salad or omelet
instead of cheese
Contributed by Jo W.
Basic Nut Milk Recipe
You can make your own nut milk from pretty
much any nut you want to use. There are many
helpful resources on the internet. Here’s a good
basic recipe to get you started.
1
c
raw, unsalted nuts w/o skins
2
c
water, plus more for soaking
sweetener of choice (e.g., honey, sugar,
maple syrup, agave, etc. (opt)
non-iodized/non-sea salt, to taste
Equipment:
Bowls
Strainer or colander
2-cup or larger measuring cup
Blender or food processor
Fine-mesh nut bag, cheesecloth, clean tea
towel, or clean pair of pantyhose for
straining
First, place the nuts in a medium bowl and cover
with about 1 inch of water. Cover bowl with a
cloth and let sit overnight at room temperature
or for up to 2 days in the refrigerator. Longer
soak time will produce creamier milk.
When done soaking, drain the nuts through a
fine-mesh strainer or colander, then rinse them
thoroughly under cool running water.
Next, place the nuts in blender (or food
processor) and add the 2 cups of water. Pulse
the blender a few times to break up the nuts,
then blend continuously on high speed for 3
minutes. The nuts should be broken down into a
very fine meal, and the water should be white
and opaque. (If using a food processor, process
for 4 minutes total, pausing to scrape down the
sides halfway through.)
Next, line the fine-mesh strainer or colander
with your straining cloth of choice and set over
the measuring cup (or bowl). Wet and wring out
the cloth first (tip—this way it does not absorb a
lot of your nut milk). Pour nut mixture through
strainer. Gather cloth around nut meal and twist
close. With clean hands, squeeze and press to
extract as much nut milk as possible. You
should get about 2 cups.
Finally, taste the nut milk, and add sweetener
and/or salt to taste if desired.
Store nut milk in a sealed container in the
refrigerator for up to 4 days. If it separates, just
shake to recombine.
Tip: Use walnuts since they do not need to be
soaked first and there is no need to remove the
papery skin.
Variation: Using walnuts and maple syrup you
can add some extra maple syrup and some
crushed ice and blend (pretend you are drinking
a maple-walnut milkshake)!
Contributed by a friend of ThyCa. Adapted from
The Kitchn, https://www.thekitchn.com/
homemade-cashew-milk-243347
Tip and Variation Contributed by Mickie B.
Grated “Cheese” Replacement
1
c
walnuts, ground
½
c
unsalted matzo meal
⅓
c
olive oil
1
clove
garlic, smashed
¾
tsp
non
-
iodized/non
-
sea salt
½
tsp
finely ground pepper
Grind walnuts until sandy. Do not overgrind or
it will turn into a paste. Mix ground walnuts
with matzo meal (or substitute LID-safe bread
crumbs). Put the olive oil into a frying pan.
Toast the clove of garlic to season the oil, and
remove. Add the nuts/meal mixture and toast in
the oil until fragrant and golden. Add salt and
pepper. Cool. Place in the refrigerator and use in
place of grated cheese on pasta dishes.
Contributed by Daria J.
Substitute Dairy
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 63
Margarine
1
c
LID
-
safe shortening
½
tsp
non
-
iodized/non
-
sea salt
½
tsp artificial butter flavor (add an extra
⅛
tsp for a stronger taste)
3
drops
yellow food coloring (opt)
⅛
tsp
cornstarch
Melt shortening in the microwave until it is just
liquefied. This will take about one minute. Add
all other ingredients. Using electric mixer, blend
until the mixture takes on a frothy appearance,
about 1-2 minutes. Pour liquefied margarine
into a margarine tub or other small container,
and place it in the fridge. It will take a while for
it to harden.
Note: Soy oil is LID-safe, but if you have a soy
allergy and want to avoid using shortening with
soy, please see Appendix A for a tip on a soy-
free shortening.
(c) 2004 by Melissa J. Taylor
(http://www.angelfire.com/mi/FAST/margarine.
html). Permission granted for cookbook
inclusion. Modifications by Ann Bradford.
Oat Milk
You can make your own oat milk too. It is not
only easy but less expensive to make than nut
milk. Here’s a good starter.
1
c old-fashioned rolled oats (not steel-
cut or instant)
4
c
water
1
pinch
non
-
iodized/non
-
sea salt
sweetener of choice (e.g., honey,
sugar, maple syrup, agave, etc. (opt)
Equipment:
High-speed blender
Large mixing bowl or pitcher
Clean tea towel or T-shirt (nut bag not
recommended for this purpose)
Add all ingredients except sweetener to blender.
Blend for about 30 seconds to a minute or until
the mixture seems well combined. It doesn’t
have to be 100% pulverized—in fact, over-
blending can make the oat milk slimy in texture.
Err on the side of caution. Test for flavor, and if
not sweet enough add sweetener of choice.
When the flavor is right, strain the mixture
through a very thin towel or clean T-shirt into a
large mixing bowl or pitcher. Wet and wring out
the cloth first to avoid it absorbing a lot of your
oat milk. You may want to double-strain
through a very fine towel to remove any oat
remnants.
Transfer to a sealed container and refrigerate.
Will keep in the refrigerator up to 5 days,
sometimes more. Shake well and enjoy cold. Do
not heat or it will thicken and become
gelatinous in texture.
Contributed by a friend of ThyCa. Adapted from
The Minimalist Baker,
https://minimalistbaker.com/make-oat-milk/
Vegan “Parmesan Cheese”
¾
c
raw cashews or hulled hemp seeds
¼
c
nutritional yeast
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
garlic powder
½
tsp
onion powder
½
tsp
mustard powder
If using cashews: Combine all items in a food
processor and pulse until the texture resembles a
fine meal (or grated parmesan cheese).
If using hemp seeds: Combine all items in a
lidded container and shake until mixed.
Regardless of which method you use, store in
the refrigerator to keep fresh. A batch should
last for several weeks (if it is around that long).
Contributed by a friend of ThyCa. Inspired by
The Minimalist Baker,
https://minimalistbaker.com/how-to-make-
vegan-parmesan-cheese/
Melt an LID-safe
marshmallow (or use
marshmallow cream or fluff)
in your coffee to lighten and
sweeten it up.
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 64
Vegetables
Candied Sweet Potatoes
1
lg sweet potato, peeled, diced, and
cooked
2
Tbsp
olive or other oil
3
Tbsp
brown sugar
Combine ingredients and bake in 350°F oven
for 15-20 mins.
Tips on cooking your sweet potato: Microwave
until you can pierce it easily with a fork, then
peel and dice. Alternatively, you could bake the
sweet potato at 400°F for about an hour, then
peel and dice.
Contributed by Dana P.
Chewy Potato Fries
2
lg
russet potatoes, peeled
non
-
iodized/non
-
sea salt
1
Tbsp
oil
(opt) any spices or seasonings you like
Preheat oven to 400°F. Peel and slice potatoes
into approximately ¼-inch slices. Into a large
plastic bag, dump the oil, potatoes, salt to taste,
and spices (if you are using any). Mix around to
coat potatoes. Lay slices out on a large greased
cookie sheet in one layer. Bake until brown and
crispy/chewy. These are best when eaten the
same day.
Contributed by Julie C.B.
Crunchy Zucchini & Tomatoes
3
sm
zucchini, cut diagonally
1
Tbsp
oil
2
Tbsp
onion, finely chopped
½
clove
garlic, minced
1
c
cherry tomatoes, halved
non
-
iodized/non
-
sea salt
and
pepper
1
Tbsp
sesame seeds
2
Tbsp
parsley, finely chopped
Blanch zucchini in boiling water for 1 minute;
drain. Heat oil; add onion and garlic. Sauté on
medium heat for 1 minute. Add zucchini and
cook, covered, 2 minutes. Add tomatoes and
cook, covered, 30 seconds. Season with salt and
pepper, sesame seeds and parsley. Toss gently.
Contributed by a friend of ThyCa
Eggplant Curry
2
lg eggplants, peeled and cut into ½-
inch cubes
1
Tbsp
non
-
iodized/non
-
sea salt
olive oil
for cooking
3
med Vidalia or Spanish sweet onions,
thinly sliced
6
cloves
garlic,
minced
1
Tbsp
ground coriander
½ to 1
tsp
cayenne pepper
½
tsp
turmeric
8
jalapeño peppers, seeded and
minced (less if desired)
½
c dried, unsweetened, shredded
coconut meat
1
lg
whole lemon, juiced and zested
1
lg
bay leaf
1
tsp
sesame seeds
1
c
water
1
tsp
sugar
1
tsp
mustard seeds
Lay the eggplant cubes on a couple of layers of
paper towels and sprinkle with 1 Tablespoon
salt. Roll the cubes up in the paper towels to
absorb excess moisture for 30 minutes. Unroll
and pat dry.
Heat a large skillet to medium-high, and add
enough oil to almost cover the bottom. Cook the
eggplant in 2 batches for about 6 minutes each.
Remove eggplant and keep warm.
Heat the skillet to medium-high and add about
2-3 tablespoons oil. Add onions, garlic,
coriander, cayenne, turmeric, and jalapeño.
Cook until soft, about 5-7 minutes. Stir in
shredded coconut and cook an additional 2
minutes. Stir in the lemon juice, lemon zest, bay
leaf, sesame seeds, and water. Return eggplant
to skillet. Cover and reduce heat to simmer.
Simmer for 90 minutes. Remove bay leaf. Stir in
sugar, mustard seeds, and cilantro. Cook for 5
more minutes. Serve hot. Serve alone or over
egg-free noodles/pasta. Also good at any
temperature as a spread on matzo.
Contributed by Julia S.
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 65
Falafel Sandwiches
2
c cooked garbanzo beans (or LID-safe
canned beans
,
drained
&
rinsed)
1
c
freshly cooked lentils
½
c
flour
½
c
packed fresh cilantro leaves
⅓
c
packed fresh parsley leaves
3
cloves
garlic
2
tsp
ground cumin
¼
tsp
cayenne pepper
3
Tbsp
canola oil
¾
tsp
non
-
iodized/non
-
sea salt
canola oil, for frying
LID-safe pita bread (recipe from
this
cookbook)
Garnishes:
English cucumber, tomato, and romaine
lettuce, roughly chopped
1 sm red onion, thinly sliced
LID
-
safe
hummus
and/or tahini sauce
In a food processor, combine garbanzo beans,
lentils, flour, herbs, garlic, cumin, cayenne, and
non-iodized/non-sea salt. Pulse together until
almost smooth. Mixture should be firm and stiff;
add a little extra flour if necessary. Over
medium-high heat, heat enough oil to cover pan
to about a half inch of depth, until about 375°F.
Use small 1-inch ice cream scooper to form into
balls and drop into the oil. Flip falafels to cook
on the other side. If using a deep-fryer, falafels
will float to the top. Cook for about 5 minutes
until golden brown. Carefully remove from oil
and drain on paper towels. Spread pita bread
with hummus and/or tahini (recipes from this
cookbook); add falafel, cucumber, tomato,
lettuce and onions. Makes ~30 1-inch balls.
Contributed by Lily W.
French Fries
Wash, peel, and cut up potatoes into slices (not
too thin). Add vegetable oil (such as canola oil)
to a skillet or frying pan. Heat oil. Add potato
slices (please watch out for spattering hot oil).
Once slices start to turn golden brown, remove
them onto a paper towel. You can sprinkle them
with non-iodized/non-sea salt if you wish, or
just have them with unsalted ketchup.
Contributed by Linda R.
Fried Eggplant
1
sm
/
med
eggplant
flour
non-iodized/non-sea salt and
pepper, to taste
olive oil nonstick spray
Peel eggplant and slice into ¼-inch slices. Take
a slice of eggplant and press into flour on both
sides. Spray slice with nonstick spray, and place
in skillet on medium. Continue with the rest of
the slices according to what fits in the skillet. As
each slice is cooking, spray the top side of the
slices and turn after 3-4 minutes. Continue
cooking for another 3-4 minutes and dust lightly
with salt and pepper as you remove from skillet.
Keep slices warm as you continue to cook
remaining eggplant in the same way.
Contributed by Jo Anne H.
Hash Browns
raw potatoes, peeled
oil for frying
non
-
iodized/non
-
sea salt
pepper
onion powder
garlic powder
Peel the potatoes, then shred them using a
grater. Rinse the shredded potatoes until the
water runs clear to be sure all the starch is
removed. Run them through a salad spinner to
remove all the water (or dry them really well).
Heat oil in frying pan and once hot, add
potatoes. Season potatoes to taste. Cook on
medium to medium/high heat. They will take
15-30 minutes to cook depending on how full
your pan is. You could also add chopped onions
and/or green peppers to the potatoes while
cooking.
Contributed by Suzanne B.
Vegetarians and vegans might
enjoy making homemade
seitan. This meat substitute—
made from wheat gluten—is a
great source of protein.
Contributed by Tracy P.
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 66
June’s Potato Latkes
5
lg
russet potatoes, peeled and grated
1
med
yellow onion,
grated
½
c
liquid egg whites
non-iodized/non-sea salt and pepper,
to taste
matzo meal (unsalted matzo crushed
very fine)
Peel potatoes. Cut them up in quarters and grate
in food processor. Add a medium onion to food
processor. Drain excess liquid. Put in a large
mixing bowl. In a separate dish, add egg whites,
matzo meal, and salt and pepper. The mixture
should be sticky. Add the potato and onion
mixture and mix well. Form patties. Use an
electric skillet to cook the latkes evenly. Heat
oil until hot. Cook until brown and crispy. Serve
with salt-free applesauce.
Contributed by June C.
Kari’s Pizza, Using Kim’s Soft Pretzel
Dough
soft pretzel dough, using Kim S.’s
recipe
from this cookbook
small amount olive or corn oil
1
clove
fresh garlic
fresh vegetables, sliced and chopped,
such as:
½
sm
onion
2
med
mushrooms
⅓
zucchini
spinach
sliced tomatoes
seasonings: basil, oregano, rosemary,
garlic powder, etc.
While the dough is rising, sauté all vegetables
except the tomatoes in oil over low heat. (Don’t
add tomatoes right away; they’ll get too soft.)
When vegetables are almost done, add tomatoes
and stir everything around a few more times.
Then, use half the dough for a pizza crust (or all
of it to make two pizzas). Adding extra oil
before rolling it out makes the crust more of a
golden brown shade. It also makes the dough
easier to work with. Once it’s rolled out on the
cookie sheet, sprinkle it with seasonings and put
the tomato slices on it. Then add other toppings.
Bake at 450°F for about 10 minutes (it may take
longer because of the added toppings).
Hint: Don’t skimp on the seasonings; they’re the
key to making a passable cheese-less pizza.
Contributed by Kari S.
Lemony Roasted Vegetables
1
lb potatoes, peeled and cut in 2-inch
cubes
3
stalks
celery, sliced ½ inch thick
4
sm
carrots, cut in
2
-
inch pieces
1
lg
onion, cut into wedges
¼
c
lemon juice
1
Tbsp
oil
1
tsp
rosemary, crushed
¼
tsp
non
-
iodized/non
-
sea salt
¼
tsp
black pepper
Place peeled potatoes, celery, carrots, and onion
in greased shallow roasting pan. In a small
bowl, combine lemon juice, oil, rosemary, salt,
and pepper. Drizzle over vegetables, tossing to
coat. Bake at 450°F for 30 minutes or until
potatoes and onions are tender, stirring once.
Contributed by Joan F. Recipe by Denise T.
Ligurian Potatoes, Green Beans, &
Pasta
2
c
fresh basil leaves, packed
½
c
extra virgin olive oil
3
med
garlic cloves, minced
juice of ½ lemon (opt)
⅓
c
unsalted pine nuts or walnuts (opt)
non-iodized/non-sea salt and freshly
ground black pepper, to taste
1
lb
whole wheat
pasta of your choice
2
med
potatoes, peeled
½
c LID-safe green beans (fresh if
possible)
Prepare your homemade pesto: In your food
processor, chop the basil, garlic, olive oil, and
lemon juice. After a few pulses, add the nuts.
Process until smooth.
Peel the potatoes and cut into cubes. Boil until
soft and drain. Boil the pasta and drain.
Steam the green beans (can be microwaved).
Mix everything together and enjoy!
Contributed by Jacki E.
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 67
Pan-Fried Carrots & Cauliflower
2
c
sliced carrots
2
c
chopped cauliflower
3
Tbsp
olive oil
1
tsp
dill
Fry carrots in oil for 5-8 minutes. Add
cauliflower and dill. Cook to desired tenderness.
Contributed by Cindy M.
Polenta
5
qt
water
1
tsp
non
-
iodized/non
-
sea salt
1
c
quick cooking salt
-
free
p
olenta
2
Tbsp
olive oil
canola oil for greasing the pan
Boil the water and salt. Whisk in polenta.
Simmer for 5 minutes. Remove from heat and
whisk in olive oil. Grease 9 inch cake pan with
canola oil. Place polenta mixture into the pan.
Cool before slicing into wedges.
(Editor’s note: Polenta can be a main dish or
side dish. There are many spices, herbs,
vegetables, and more that you can add as
flavorings and toppings.)
Contributed by Lily W.
Really Easy Sweet Potato
1
med/lg
sweet potato
1
Tbsp
brown sugar
Cut off ends and cut a deep ‘X’ into sweet
potato. Place in microwave-safe bowl and
microwave on high, for 8-15 minutes,
depending on size of potato. After 8 minutes
gently squeeze (be careful, it’s hot!) to check
consistency. You want the potato to be soft to
the touch. Microwave additional minutes for a
larger potato. Carefully remove skin. Using a
fork, lightly mash sweet potato. Add sugar for
sweetness and continue to mash to desired
consistency.
Contributed by Lauren P.
Roasted Asparagus
1
bunch
asparagus
4
Tbsp
olive oil
fresh parsley
fresh chives
fresh tarragon
Break off and discard woody ends of asparagus.
Place asparagus in ceramic baking dish. Pour on
olive oil. Toss to coat. Bake at 500°F for 10-12
minutes. Toss with fresh herbs.
Contributed by Robin G.-A.
Roasted Bell Peppers
3
lg
sweet bell peppers, red or yellow
2
cloves
garlic
2
Tbsp
olive oil (or grapeseed oil)
1
Tbsp
balsamic vinegar
1
tsp
honey
1
pinch
non
-
iodized/non
-
sea salt
Peppers: Wash the peppers and put on a baking
rack. Bake in a 375-degree oven for
approximately 40-60 minutes, until the skin
turns dark. Take peppers out of the oven and let
them cool. Take the skin off the peppers, cut the
stems off, and clean out the seeds. Cut the
peppers into bite-size strips.
Dressing: Chop garlic and mix well with olive
oil (or grapeseed oil), balsamic vinegar, honey,
and salt. Mix the peppers with the dressing.
Serve as an appetizer or a dressing on salad.
Contributed by a friend of ThyCa
Roasted Carrots with Fennel
Peel and cut carrots into wedges. Drizzle with
oil and season with non-iodized/non-sea salt,
pepper and fennel seeds. Bake at 400°F until
cooked to your liking. Stir part way through.
Contributed by Tracy T.
Roasted Sweet Potatoes
3
lb
sweet potatoes, peeled and cubed
¼
c
olive oil
1
Tbsp
dried parsley
1¼
tsp
onion powder
¾
tsp
dried basil
½
tsp
dried oregano
2
cloves
garlic, finely chopped
8
oz
white mushrooms, sliced
2
Tbsp
olive oil
Preheat oven to 350°F. Coat large baking pan
with cooking spray. Place cut potatoes into cold
water for a couple of minutes. Place ¼ cup oil
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 68
and spices in gallon zippered plastic bag. Drain
potatoes, add to bag, close, and shake well.
Spread onto prepared pan. Bake 30-40 minutes
or until golden, stirring halfway. Heat 2
Tablespoons oil in a pan, cook garlic until
tender, add mushrooms. Cook until done. Spoon
over potatoes.
Contributed by Dee W.
Roasted Winter Vegetables
1
med
whole fennel cut into 6 wedges
2
med
turnips
,
peeled and quartered
2
med
carrots
,
cut in 1
-
inch
pieces
2
med
parsnips
,
cut in 1
-
inch
pieces
2
med
potatoes
,
peeled and quartered
2
med
onions
,
peeled and quartered
4
cloves
garlic
,
peeled
olive oil
non-iodized/non-sea salt and pepper, to
taste
Mix vegetables together and place in a single
layer, in a large roasting pan. Brush with olive
oil; sprinkle with salt and pepper; and roast for 1
hour at 350°F, turning the vegetables every 15
minutes.
Contributed by Leah G.
Roasted Yellow Squash
1
med
yellow squash
2
to
3
Tbsp
olive oil
non
-
iodized/non
-
sea salt
fresh dill
Slice the squash into halves. Score the flesh (not
the skin) horizontally and diagonally; drizzle
with oil. Sprinkle with salt and dill. Broil for 5-
10 minutes until edges of squash start to appear
brown.
Contributed by Robin G.-A.
Rosemary Garlic Roasted Potatoes
4 to 6
med potatoes, peeled and chopped
into 1
-
inch cubes
3
cloves
garlic, chopped finely
¼
c
olive
oil
1
Tbsp
dried rosemary
non-iodized/non-sea salt and
pepper, to taste
Preheat oven to 400°F. Peel and chop potatoes
and garlic. Add all ingredients to a large
zippered bag and toss to coat evenly. Spread
potatoes in a single layer on a large cookie
sheet. Bake for about 30 minutes, or until lightly
browned and tender. Stir once or twice while
baking so they cook evenly. Use the leftovers to
make a “hash” with grilled chicken, sautéed bell
peppers, onions, and mushrooms.
Contributed by Amanda F.
Stewed Tomatoes
6
lg
tomatoes
1
tsp
onion
,
minced
½
c
celery
,
chopped
3
cloves
garlic
¾
tsp
non
-
iodized/non
-
sea salt
¼
tsp
paprika
2
tsp
sugar
⅛
tsp
basil
Peel tomatoes and cut into large chunks.
Combine all ingredients in a heavy pan and
cook over low heat, about 20 minutes.
NOTE: Tomatoes may be thickened with ½ cup
LID-safe fresh bread crumbs (made with bread
from this cookbook); may sub matzo meal.
Tip:
See the Chili recipe in the Soups & Stews
section on how to peel a tomato.
Contributed by a friend of ThyCa
Stuffed Mushroom Caps
2
c fresh mushrooms, stems removed and
stems finely chopped
½
c
finely chopped unsalted nuts
½
c
finely chopped apples
⅛
c
finely chopped onion
½
tsp
garlic powder
olive or vegetable oil
Clean the mushrooms with a little water or a
damp towel and remove the stems. Cut the dried
ends off the stems so you only chop the more
tender portions of the stem. Mix all the chopped
ingredients and the seasonings together. Dip
mushroom cap in oil so it is coated (or if you
prefer, you can just dip the outside of the cap
since oils from the nuts will keep the inside of
the mushroom moist). Place stuffing inside cap
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 69
and set cap, stuffing side up, on tray. Place
under broiler for about 5 minutes.
Contributed by Barrett H.
Vegetarian Sauce for Pasta or Rice
2
tsp
olive oil
1
lg
onion (finely chopped)
2
cloves
garlic (minced or chopped)
400
gm
coarsely grated carrot
400
gm coarsely grated peeled sweet
potato
400
gm
zucchini, chopped
1
lg red capsicum (sweet pepper),
finely chopped
825
gm
no
-
salt
-
added
crushed tomatoes
1
Tbsp
salt
-
free tomato paste
2
tsp
non
-
iodized/non
-
sea salt
1
-
3
tsp
dried basil
2
Tbsp
freshly chopped parsley
pepper to taste
400
grams
cooked lentils (cooked
separately)
Heat olive oil in a large non-stick fry pan or
saucepan. Sauté onion and garlic until onion is
soft. Add vegetables, tomatoes and tomato paste
(or sub salt-free tomato pasta sauce and extra
water), salt, basil, parsley, and pepper. Simmer
gently until vegetables are tender. Stir
occasionally so it doesn’t stick to the pan. Add
cooked lentils last and heat through. Serve with
your favorite pasta (or rice).
Contributed by Jodi F.
Veggie Burgers
3
Tbsp
vegetable oil
¾
c zucchini chopped to kernel size (sub
corn kernels)
6
med
mushrooms, chopped
1
sm yellow onion, chopped (sub 2
scallions)
½
med
red bell pepper, chopped
1
clove
garlic, chopped
1
tsp
cumin
1
dash
cayenne pepper
½
c
spinach, chopped
1
med
carrot, peeled and grated
1
sm
potato, peeled and grated
1
lg
egg white
non-iodized/non-sea salt and pepper,
to taste
½
c bread crumbs from fresh low-iodine
bread (sub matzo meal)
Heat 1 Tablespoon oil over medium-to-high
heat. Stir in zucchini (or corn), mushrooms,
onions (or scallions), and bell pepper. Cook for
3-4 minutes. Add garlic, cumin, and cayenne
pepper. Cook for 30 seconds. Remove from heat
and combine in a bowl with spinach. Add carrot
and potato and stir to combine. Add egg white
and season with salt and pepper. Stir in enough
bread crumbs so the mixture holds together.
Shape it into 6 disks on a plate and chill for 1
hour. Heat 2 Tablespoons oil in skillet and cook
burgers until golden on each side. Tips: If
grilling, use foil, as they are fragile. These
freeze well. Serve on LID-safe bread, spread
some blender mayonnaise (from this cookbook)
on it, and garnish with avocado and tomato.
Contributed by Kathleen L.
Zucchini Fajitas
1
med
sweet onion, sliced
1
med
red
pepper, sliced
1
med yellow squash, sliced into 2-inch
strips
1
med
zucchini, sliced into 2
-
inch strips
½
tsp
salt
-
free chili powder
2
Tbsp
chopped cilantro leaves
¼
tsp
non
-
iodized/non
-
sea salt
¼
tsp
cumin
Tortillas, corn or wheat (
LID
-
safe)
fresh lime juice
Slice onion and pepper into 2- to 3-inch strips.
Slice squash and zucchini into 2-inch strips.
Over medium-high heat, sauté onion until it
browns. Add a thin layer of water to the pan and
rapidly stir. Allow the water to evaporate and
the onion to continue to brown; then add another
layer of water. Repeat this process 2 or 3 times
until onions are caramelized. Reduce heat to
medium. Add the squash, zucchini, and pepper,
and sauté until soft. Add salt, chili powder, and
cumin, and sauté another 30 seconds. Remove
the pan from the heat and immediately garnish
with cilantro. Splash with fresh lime juice and
serve in tortillas.
Vegetables
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 70
Contributed by Jo W.
Dips, Spreads, & Appetizers
Black Bean & Corn Salsa
1
15-oz
can no-salt-added black beans (rinsed
and drained)
1
c
frozen corn kernels (thawed)
½
c
chopped red bell pepper
½
c
chopped fresh cilantro
3
Tbsp
lime juice
8
sm green onions, chopped (use the green
and white parts)
2
Tbsp
balsamic vinegar
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
ground cumin
1
or 2 jalapeño peppers chopped or
crushed red pepper (opt)
Mix all ingredients together and chill. Serve with
your favorite salt-free tortilla chips.
Contributed by Suzanne B.
Black Bean Dip
2
15-oz
cans no-salt-added black beans
(rinsed and drained) or use
prepared, dried beans
1
lg bunch cilantro (stem ends
removed and rinsed)
2
to
4
cloves
garlic
3
to
5
lg
limes, juiced
zest of one lime (only the green
part of the skin
—
no white)
fresh ground black pepper, to
taste
n
on
-
iodized/non
-
sea salt, to taste
First zest one of the limes. Reserve about half of
the lime juice so you can adjust consistency. Put
all ingredients into the food processor (except
half the lime juice) and blend until smooth. You
will want the consistency to be spreadable, but
not too loose. Add more lime juice to achieve
your desired consistency. Taste and add salt if
needed. Use as a dip with salt-free tortilla chips
or use it in place of refried beans in any of your
favorite dishes.
Contributed by Suzanne B
Guacamole Dip with Tortilla Chips
corn tortillas (containing only corn,
lime and water)
c
orn oil for frying
4
lg
ripe avocados
2
med
R
oma tomatoes
½
med
yellow or white onion
non
-
iodized/non
-
sea salt
pepper
ground red pepper
cilantro
lemon juice
Chips:
Cut salt-free corn tortillas into triangles (1 corn
tortilla = 4 chips, or cut to desired chip size).
Heat oil in pan. Fry tortilla triangles until crispy.
Drain on paper towel and sprinkle with salt.
Guacamole:
Remove seed from avocados and scoop out
center. Put in bowl and mash. Chop/dice
tomatoes and onion. Add to avocado and mix
gently. Season with salt, pepper, ground red
pepper, and cilantro to taste. Add squeeze of
lemon juice.
You can add fresh jalapeños if you like it hot!
Contributed by Liz M.
Haroseth (Fruit & Nut Spread)
4
lg
tart apples, peeled and cored
1
Tbsp
fresh lemon juice
1
lb
pitted dried dates
1½
c
walnut pieces
1½
c
blanched whole almonds
4
Tbsp
honey
⅛
tsp
cinnamon
Grate the apples with a grater or shred in a food
processor. Place in a bowl, stir in the lemon
juice, and set aside. Next, put the dates and nuts
in a food processor and pulse until coarsely
chopped. Stir the date mixture into the apples
with honey and cinnamon. Tastes delicious on
matzo and on crackers. Yields about seven cups;
enough to last for a good portion of the time of
the low-iodine, diet.
Dips, Spreads, & Appetizers
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 71
Contributed by Harriet E. M. K.
Hummus with Clementines
These measurements are approximate.
In a food processor:
½ to 1
lb dried chickpeas (garbanzo beans),
soaked and boiled as per package
directions
2
to
3
sm
clementine oranges, peeled
roasted garlic*
non-iodized/non-sea salt and
pepper, to taste
If the result is too “dry”—add another orange, or
some olive oil.
*(put peeled garlic cloves on a sheet of
aluminum foil, drizzle with olive oil, close foil to
make a pouch, and bake at 350°F for an hour)
Contributed by “A long-term survivor grateful
for ThyCa”
Lily’s Hummus
1
clove
roasted
garlic, peeled
8
oz cooked & cooled garbanzo beans (sub
no
-
salt canned, rinsed and drained)
1
Tbsp
tahini (no-salt, or use recipe from this
cookbook
)
¼
c
water
3
Tbsp
olive oil
2
Tbsp
lemon juice
¼
tsp
cumin
1
dash
cayenne pepper (opt)
¼
c
toasted unsalted pine nuts
non
-
iodized/non
-
sea salt, to taste
Blend in food processor.
Contributed by Lily W.
Pineapple Salsa
2
c
diced pineapple
½
c
diced tomatoes
¼
c
finely chopped red or sweet onion
1
lg
jalapeño, finely chopped
1
lg
lime, juiced and zested
1
Tbsp
olive oil
non
-
iodized/non
-
sea salt, to taste
Mix all ingredients in a bowl and chill. If
possible, make the day before and allow flavors
to build. Serve with paper-thin salt-free tortilla
chips. Warm chips and sprinkle with a little salt.
Contributed by Lily W.
Pumpkin Butter
1
15-oz
can 100% pure pumpkin (not
pumpkin pie mix)
⅔
c
brown sugar (packed)
¼
c
honey
1
Tbsp
lemon juice
¼
tsp
ground cinnamon
⅛
tsp
ground cloves
Place all the ingredients in a medium saucepan,
stirring constantly, cook 20-25 minutes (or until
thickened) on medium to medium-high heat.
Keeps up to 2 months in airtight container in
refrigerator. Serving suggestions: Spoon onto
oatmeal or matzo crackers.
Contributed by Bridget C.
Rafael’s Pico de Gallo
3
med
onions, diced
3
med
tomatoes, diced
1
med
green bell pepper, diced
3
med jalapeño peppers (seeds and ribs
removed), diced
½
bunch
cilantro leaves, chopped
1
tsp
garlic, minced
2
tsp
non
-
iodized/non
-
sea salt
1
tsp
cumin
2
to
3
lg
limes,
juiced
Mix everything together & serve. It’s even better
if the flavors are allowed time to marinate. Serve
with your favorite no-salt tortilla chips.
Contributed by Suzanne B.
Roasted Garlic
1
lg
whole bulb garlic
olive oil
non
-
iodized/non
-
sea salt
Remove 1 or 2 layers of the papery garlic bulb
coverings. Preheat oven or toaster oven to 350°F.
Bake for 45-50 minutes until tender. Can be used
for many dishes including soup, hummus or
spread on LID-safe bread.
Contributed by Lily W.
Dips, Spreads, & Appetizers
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 72
Salsa Fresca
3
Tbsp
finely diced onion
1
lb
Roma tomatoes diced small
1
med
green or jalapeño chili, finely diced
2
Tbsp
fresh cilantro, chopped (sub dried
cilantro)
¾
tsp
sugar
¾
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
fresh lime juice
Combine all ingredients and chill. Stores in
fridge up to 5 days. Serve with Carnitas.
Contributed by Rae K.
Tahini (Sesame Seed Paste)
2
Tbsp
roasted sesame seeds
½
tsp
sesame oil
¼
tsp
non
-
iodized/non
-
sea salt
¼
c
tepid water
Blend sesame seeds in a blender and grind until
smooth. Add sesame oil, and salt, and then
slowly add ¼ cup of water while blending. Blend
until completely smooth. Use in Hummus
recipes or in a falafel sandwich.
Three Peanut Butters
Plain Peanut Butter:
Dump one jar unsalted natural peanut butter into
your food processor, oil and all. Add ¾ teaspoon
non-iodized/non-sea salt (more or less to taste or
depending on your dietary needs). Add 2
Tablespoons white sugar (more or less to taste,
or depending on your dietary needs). Or try
using agave syrup if you like; use less, because
it’s sweeter than sugar. Or, substitute artificial
sweetener here if you need to. Blend with the
food processor. It will blend so that the oil does
not separate, and the added salt and sugar will
make it tasty. Pour it back into the jar. Grab your
permanent marker, write Low-Iodine on the lid,
and store it in the fridge.
Honey Peanut Butter:
Follow the same directions as above, but instead
of the white sugar, add three tablespoons of
honey. Grab your permanent marker and write
Honey Low-Iodine on the lid and store it in the
fridge.
Chocolate Peanut Butter:
Follow the same directions as the plain peanut
butter. Add two heaping Tablespoons of cocoa.
Since cocoa is dry, you might want to add a
teaspoon of canola oil. Increase your sugar a bit,
since cocoa is not sweet. Blend and store in the
fridge.
Contributed by Daria J.
Wisconsin Refrigerator Pickles
8
c
peeled, thinly sliced cucumber
1
Tbsp
non
-
iodized/non
-
sea salt
1
c
chopped or sliced onion
1
c chopped or sliced red or green
pepper
1
c
vinegar
1¾
c
sugar
1
tsp
mustard seed
1
tsp
celery seed
1
tsp
dill seed
Add salt to cucumbers, stir well and let it sit an
hour or more. Drain well. Combine the
cucumbers with the rest of the ingredients, mix
well and store in the refrigerator. No need to
cook. Keeps well.
Variation: substitute ¼ cup plain vinegar with
balsamic or garlic vinegar.
Contributed by Jo W.
Breakfast
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 73
Breakfast
Apple Morning Oats
1½
c
boiling water
½
c
apple cider or juice
1
med
apple, peeled and cubed
¾
c
steel cut oats
honey or cinnamon sugar, to taste
raisins
Boil apples in water and cider/juice until they
start to soften. Add oats. Simmer. (For
measurements and directions, you can follow
your oatmeal box instructions.) Top with honey
or cinnamon sugar, and raisins.
Contributed by BethAnn L.
Baked Oatmeal
4
lg
egg whites
½
c
oil
1
c
sugar
3
c
oatmeal (rolled oats)
1
c LID-safe milk substitute (e.g.,
homemade nut milk)
or sub water
2
tsp
baking powder
1
pinch
non
-
iodized/non
-
sea salt
Mix together. Pour into 2-quart baking dish (do
not spray the dish). Bake uncovered for 30
minutes at 350°F. You can refrigerate it and just
heat it up in the microwave. You can add brown
sugar, walnuts or raisins (or whatever you like).
Contributed by Karen C.
Banana Chocolate Peanut Butter
Smoothie
1½
c
LID
-
safe nut or oat milk
½
c
crushed ice
cubes
2
Tbsp
LID
-
safe peanut butter
1
Tbsp
cocoa (more if you prefer dark
chocolate)
½
lg
very ripe banana, peeled and frozen
¼
tsp
vanilla extract
1
pinch
non
-
iodized/non
-
sea salt
1
pinch
turmeric (for the anti-oxidant
benefits, opt)
Put all ingredients in a blender and blend until
smooth. Tip: Keep peeled and chunked-up
frozen bananas on hand for making this and the
“ice cream” recipe.
Contributed by Daria J.
Banana Oatmeal Breakfast Cookies
½
c
banana, mashed
½
c unsalted chunky LID-safe
peanut butter
½
c
honey
1
tsp
vanilla
1
c rolled oats (can also add some
oat bran, and/or ground
flaxseed, just use less oatmeal)
½
c
flour
¼
tsp
baking soda
¼
tsp
non
-
iodized/non
-
sea salt
1
to 2
t
sp
ground cinnamon
½
to
1
c
raisins
1
to
2
lg
egg whites, beaten (opt)
Preheat oven to 350°F. Prepare two cookie
sheets with parchment paper. In a large bowl,
stir together banana, peanut butter, honey, and
vanilla. In a small bowl, combine oats, flour,
cinnamon, salt, and baking soda. Stir the oat
mixture into the banana mixture until combined.
Stir in raisins. Using a ¼-cup measure, drop
mounds of dough 3 inches apart on prepared
baking sheets. With a thin metal or small plastic
spatula dipped in water, flatten and spread each
mound of dough to 2¾-inch round, about ½-
inch thick. Once baked, each cookie will be
about 3½ to 4 inches in diameter. Bake, one
sheet at a time, for 14-16 minutes or until
browned. Transfer to wire racks to cool
completely. Makes about 12 breakfast cookies.
Variations: split cookie dough into 3 batches:
Batch 1: Spread a thin, flat layer of dough and
spread with LID-safe jelly; cover with more
dough, pinching the ends together.
Batch 2: Add the raisins plus dried cranberries,
and some chopped unsalted walnuts.
Batch 3: Add 1 to 2 Tbsp cocoa. some LID-
safe dark chocolate chips, and some grated
orange, if desired.
Contributed by Jean Z.
Breakfast
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 74
Banana-Nut Griddle Cakes
2
lg
egg whites
2
Tbsp
sugar
1
tsp
vanilla
1
c
flour
2
tsp
baking powder
¾
tsp
non
-
iodized/non
-
sea salt
1
tsp
cinnamon
1
tsp
vegetable oil
¾
c
water
½
lg
banana, mashed
~¼
c
crushed nuts (
e.g.,
walnuts)
Beat egg whites and sugar. Add vanilla. Stir in
remaining ingredients. Cook on griddle.
Recipe makes about 8 pancakes.
Contributed by Judy S.
Blueberry Pancakes
3
lg
egg whites, beaten
2
Tbsp
sugar
1
tsp
vanilla
3
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
canola oil
1¼
c
flour
¾
c
water
fresh blueberries, rinsed and
drained
Slowly add sugar and vanilla to well-beaten egg
whites. Then add remaining ingredients (except
the blueberries), stirring after adding each one.
Let batter sit for 5 minutes. Then gently fold in
the blueberries. Pour the pancakes on hot
griddle sprayed with vegetable oil to cook.
Serve with real maple syrup. Makes 10-12
pancakes.
Contributed by Sharon M.
Cinnamon Waffles
1
c
all
-
purpose flour
2
Tbsp
sugar
2
tsp
baking powder
½
tsp
non
-
iodized/non
-
sea salt
¼
c
egg whites
2
Tbsp
coconut oil,
melted (sub corn oil)
1½
tsp
cinnamon
½
c
water or apple cider
vegetable oil or no
-
stick spray
maple syrup as an accompaniment
In a small bowl whisk together flour, sugar,
baking powder, cinnamon, and salt. (You can
also add a couple shakes of ground allspice or
nutmeg, a dash of ground cloves, a little vanilla
extract, or a couple drops of imitation butter
flavor.) In a bowl, whisk together egg whites,
coconut oil, and water (or cider). (Raisins or
chopped fruit can be added if desired.) Add
flour mixture, and stir batter until just
combined. Heat a waffle iron until hot, brush it
with vegetable oil, and pour in enough batter to
fill it. Cook the waffle according to the
manufacturer’s instructions, transfer it to a
baking sheet, and keep it warm, uncovered, in a
warm oven. Make additional waffles with the
remaining batter in the same manner. Serve the
waffles with the syrup. They can also be frozen
and then warmed in a toaster as needed.
Contributed by Jon S.
Easy LID Matzah Brei
1½
c
egg whites
¼
c
non
-
dairy milk
¼
c
water
¼
tsp
non
-
iodized/non
-
sea salt
4
sheets
plain, unsalted matzah
½
tsp
onion powder
½
tsp
garlic powder
o
il or butter substitute for frying
unsweetened, LID-safe non-dairy
yogurt or sour cream substitute
(opt)
Whisk egg whites, non-dairy milk, water, salt,
onion powder, and garlic powder together in a
large bowl. Put frying pan on stove on medium
heat. Break matzah into small pieces and drop
into egg mixture; let soak while pan heats. Once
pan has heated up, add oil or butter substitute,
then add egg-and-matzah mixture to the pan; fry
until done on both sides. If you like, serve with
unsweetened non-dairy yogurt in place of
traditional sour cream. Matzah brei is a
traditional Passover dish usually made for
breakfast or brunch.
Contributed by a friend of ThyCa
Breakfast
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 75
Easy Potato & Egg Breakfast
1
tsp
canola oil
1
lg baking potato, baked ahead, peeled and
sliced
onion, chopped
green pepper, chopped
non-iodized/non-sea salt and pepper, to
taste
3
lg
egg whites
In a medium skillet, heat one teaspoon canola
oil. Combine potato, onion, and pepper and
sauté in the pan. Then add eggs and seasonings
and cook until set.
Contributed by Pat S.
European-Style Pancakes/Crêpes
100
ml
Lid
-
safe almond or coconut milk
100
gm
plain white flour
1
lg
egg white
1
Tbsp
white sugar
Vegetable oil for cooking
Mix the dry ingredients in a bowl. Gradually
add the egg and the nut milk, stirring to make
sure no lumps form. The batter will be quite
thin. Brush the oil onto a non-stick pan and heat
it to medium. Add 50 ml of the batter to the pan
and cook until the sides start to become light
brown. Then flip and heat on other side about ⅔
as long time as the first side. Remove from pan
and continue with the next portion of the batter.
These keep in the fridge for at least 3 days.
Contributed by Line
Fruit & Oatmeal
1
med
apple, peeled, cored, and chopped
unsalted walnuts; finely chopped
¼
c
regular
oatmeal
cinnamon, to taste
raisins and/or dates, to taste
½
c
water
brown sugar, to taste
Combine, in a medium microwave-safe bowl,
apple, walnuts, and oatmeal and mix together.
Add raisins/and or dates. Pour water over the
mixture. Cover bowl and microwave ~2 minutes
on high (length of time may vary based on your
microwave). Let stand covered at least 2
minutes. Add brown sugar to taste.
Contributed by Kathy C.
Fruit Shake
1
lg
banana
1
c
orange juice
1
c
water
½
tray
ice cubes
Place all ingredients into a blender and liquefy!
Some additional pulsing might be necessary to
break up the ice cubes. Feel free to add
raspberries, blueberries, or cut up strawberries
for flavor variation. Makes approximately 32
ounces when blended. Great as a breakfast
shake (very filling) or just as a refreshing
beverage.
Contributed by Lauren P.
Fruit Smoothie
1½
c
orange juice
1
Tbsp
powdered egg whites (found in
bakery aisle or with health foods)
½
lg
banana
1
sm handful frozen strawberries and/or
blueberries, to taste
Blend in blender until smooth. Yields about 2
tall glasses. Enjoy with a bowl of oatmeal.
Contributed by Darlene H.
German 5-Minute Müsli
2
c
rolled oats
½
c
wheat germ
½
c
sliced almonds, raw
½
c raw sunflower seeds (sub pumpkin
seeds), unsalted
⅛
tsp
non-iodized/non-sea fine salt (not
Kosher, it’s too coarse)
⅓
c
raisins
⅔
c
chopped dates
Mix raisins and dates together and add salt; mix
to distribute the salt. Then toss all ingredients
together in a bowl. Mix. Store in a cool dry
place or in the fridge. Enjoy with LID-safe milk
or fruit juice. Add LID-safe chocolate chips and
just nibble on it as a snack.
Contributed by Anonymous
Breakfast
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 76
Grandma B’s Easy Granola
4
c
old fashioned rolled oats
⅜
c
brown sugar (packed)
⅛
c
whole flaxseeds
2
to
3
tsp
ground cinnamon
¼
c
canola oil
¼
c
honey
1
to
2
c
raisins
Mix oats, brown sugar, flaxseeds, and ground
cinnamon together in a large bowl, and then set
aside. Mix oil and honey together, then add to
the oat mixture. Stir, making sure everything is
coated. Place on large lined cookie sheet (use a
silicone baking mat, or parchment paper) and
bake in oven at 260°F for 1 hour 15 minutes.
Stir every 15 minutes. Once done, transfer to
bowl to cool and add raisins.
Contributed by Bridget C.
Griddle Cakes
2
lg
egg whites
2
Tbsp
sugar
1
tsp
vanilla
1
c
flour
2
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
1
tsp
cinnamon
1
tsp
vegetable oil
½
c water (more as desired for batter
thickness)
Beat egg whites with sugar. Add vanilla and stir
in rest of ingredients, adding water until the
batter is the consistency of thick cream. You can
make yours a bit thicker so they are more filling.
Spoon batter onto hot griddle greased with a bit
of vegetable oil. Makes about 8 griddle cakes.
Excellent hot with jam or real maple syrup.
Freeze leftovers and pop in toaster.
Contributed by Susan L.
Mom’s Donuts
2
env
yeast (~4½ tsp)
1
c
warm water (~110°F), divided
⅓
c
sugar
3
to
4
c
flour
1
tsp
non
-
iodized/non
-
sea salt
⅓
c
LID
-
safe shortening
3
lg
egg whites
oil for frying
Mix 2 packets of yeast and ½ c warm water
together and set aside for 5 minutes. Then add ½
c warm water and ⅓ c sugar. Set aside.
Sift 3-4 c of flour with 1 tsp of salt. Add ⅓ c
shortening. Mix well.
Now add the yeast mixture to the second
mixture along with 3 egg whites. Mix well.
Cover and chill 3 hours to overnight.
Take out of refrigerator. Shape donuts or donut
holes. Let rise 30-40 minutes. Fry in oil 2
minutes, turning only once, on medium-high
heat (~350°F oil).
Contributed by Kimber S. (Recipe by Gaye B.)
Olé Omelet!
½
c
egg whites
1
Tbsp
chopped green onions
1
Tbsp
chopped tomato
1
Tbsp
chopped cilantro
¼
med avocado, very thinly sliced
lengthwise
non-iodized/non-sea salt and pepper
to taste
Pour egg whites into a heated non-stick small
frying pan. Let set, flip. Fan the avocado slices
across ½ of the egg surface, add chopped
ingredients on top, spreading evenly to edges.
Flip the uncovered side over to cover
ingredients. Slip out of pan onto a serving plate.
While not necessary, you may microwave the
dish for 30 seconds to meld the flavors and
make the avocado creamier. This way you will
not miss the cheese. If desired, serve with a no-
salt corn tortilla heated in microwave for 30-45
seconds, rolled and placed on side of serving
plate. Garnish with cilantro and/or a slice of
lime.
Contributed by Mo O’C.
Breakfast
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 77
Overnight Oats
Per serving:
½
c plain, old-fashioned oats (not steel-
cut or instant)
1
Tbsp
chia seeds (opt)
Pinch non
-
iodized/non
-
sea salt
¼
c
non
-
dairy, LID
-
safe yogurt (opt)
½
Tbsp
honey (
sub sweetener of choice
)
½
c non-dairy, LID-safe milk (or water; if
not using yogurt, you may want to
add a little
extra
)
Your toppings. Anything LID-safe
goes: nuts, bananas, peanut butter,
raisins or dried cranberries/cherries,
whatever you like!
Put the oats, chia seeds (if using), salt, yogurt (if
using), honey, and non-dairy milk or water in
the container of your choice and stir with a
spoon until thoroughly combined. Cover the
container, place in fridge, and let sit overnight.
In the morning, add your toppings of choice and
enjoy! A batch will stay good in the fridge for
several days.
As the name suggests, you make this recipe the
night before you want it and leave it in the
refrigerator overnight to “set.” You can either
make it in one big batch or in individual
portions in little bowls or cups. Portions are
extra convenient in the morning because you
can just grab one, add your toppings, and eat or
take on the go. It’s meant to be eaten cold.
Note: At the time of this publication, the NIH
did not have iodine data on chia seeds. If
removing from the recipe, reduce your LID-safe
milk or water by ¼ cup.
Contributed by a friend of ThyCa. Adapted from
Feel Good Foodie, https://feelgoodfoodie.net/
recipe/overnight-oats/
Potato & Egg White Frittata with
Onions & Asparagus
2
med
potatoes, peeled and thinly sliced
1
pt
liquid egg whites
¼
c
vegetable oil
1
lg
white onion, diced
½
pkg
frozen asparagus
non-iodized/non-sea salt and pepper,
to taste
Heat oil in large skillet. Add potatoes and brown
like French fries. Add onion, being careful not
to burn it. Then add asparagus just until heated.
Add egg whites and cover pan with lid to let
both sides of frittata cook. Flip over once if
necessary. Salt and pepper to taste.
Contributed by Susan C.
Sherri’s Homemade Granola
4
c
old fashioned rolled oats
½
tsp
cinnamon
¼
tsp
nutmeg
½
c
honey
¾
c
cooking oil
1
pinch
non
-
iodized/non
-
sea salt
raisins
almonds, toasted
Heat oven to 300°F. Line a baking sheet with
parchment paper. In a large bowl, combine oats,
cinnamon, nutmeg, and salt; set aside. In a small
microwave-safe bowl, combine honey and oil.
Heat in microwave for about 1 minute, and stir.
Pour over the oats mixture and stir well. Spread
on baking sheet and bake for 45-50 minutes,
stirring every 15 minutes. Remove from oven
and cool. If it becomes crispy and sticks
together, just break it up. When it’s cool, pour it
into an airtight container, adding raisins and
almonds. Try adding toasted coconut. There are
many combinations of dried fruits and such that
can be added, like dried apples, and others.
Contributed by Sherri L.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 78
Breads & Muffins, etc.
Quick Breads & Muffins
Apple Muffins
⅓
c
corn oil
½
c
granulated sugar
¼
c
packed brown sugar
3
lg
egg whites
~1
c
chunky LID
-
safe applesauce
1
tsp
cinnamon
¼
tsp
nutmeg
2
c
flour
3
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
Beat oil and sugars together. Whip in egg
whites, applesauce and spices. Stir in flour,
baking powder and salt. Grease muffin pan and
divide mixture evenly between 6 large muffin
cups or 12 regular muffin cups.
Bake at 400°F for 20-25 minutes.
Contributed by Laura J.
Banana Bread
2 to 3
med
well-ripened bananas, peeled and
mashed
¾
c
sugar
1
c
LID
-
safe applesauce
2
egg
whites
½
c
canola oil
2
c
flour
1
tsp
baking soda
Mix bananas, applesauce and egg whites.
Gradually add sugar and then oil. Lastly add
flour (consider using half whole wheat and half
bread flour) and baking soda. Pour into a
greased loaf pan. Bake at 350°F for about 35-45
minutes or until toothpick inserted comes out
clean.
Variation: Add ½ cup nuts, as desired.
Contributed by Dana P.
Banana Coconut Bread
3
c unbleached or whole-wheat pastry
flour, or combination
1
c unsweetened (salt-free) shredded
coconut
4
tsp
baking powder
1
tsp
baking soda
2
Tbsp
sunflower or other light oil
2
Tbsp
maple syrup or alternative
liquid/syrupy sweetener
4
med very ripe bananas, peeled and mashed
well
Preheat oven to 350°F. Lightly oil and flour a
loaf pan. Combine the flour, coconut, baking
powder, and baking soda in a large mixing
bowl. Add remaining ingredients, mixing
together well with a wooden spoon (batter will
be thick). Spread evenly into the loaf pan,
smoothing the top. Bake 40 to 45 minutes or
until a toothpick stuck into the middle comes
out clean. Cool for at least twenty minutes
before slicing and serving.
Contributed by Nina S.
Cathy’s Blueberry Muffins
2
lg
egg whites
1
c
water
¼
c
vegetable oil
2
c
flour
¼
c
sugar
3
tsp
baking powder
½
tsp
non
-
iodized/non
-
sea salt
1
c
fresh
blueberries (or ¾ c frozen)
Heat oven to 400°F. Beat egg whites until
foamy. Stir in water and oil. Mix in flour, sugar,
baking powder, and salt until moistened. Gently
fold in blueberries. (If using frozen blueberries,
thaw and pat dry on paper towels).
Pour batter into a greased or paper-lined muffin
pan. Bake 18 minutes or until a toothpick comes
out clean. Makes 12 muffins.
Contributed by Cathy T.
Chocolate Zucchini Bread
2½
c
all
-
purpose flour
½
c
unsweetened cocoa
1
tsp
baking soda
1
tsp
cinnamon
¼
tsp
baking powder
2
c
sugar
4
egg
whites
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 79
⅓
c
canola oil
2
Tbsp
water
1
Tbsp
pure vanilla extract
2½
c
zucchini, shredded
Preheat oven to 350°F. Grease two 4 x 8-inch
loaf pans with LID-safe shortening. Sift first 5
dry ingredients together in a bowl. Combine
next 5 ingredients in another bowl. Beat sugar
and wet ingredients with an electric mixer until
well blended. Stir in zucchini. Add dry
ingredients and stir just until moistened. Divide
batter equally between 2 pans. Bake 50-60
minutes, or until toothpick inserted near center
of each loaf comes out clean. Cool loaves in
pans on wire racks for 10 minutes. Remove
loaves from pans and let cool completely on
wire racks. These can also be made as muffins;
grease the muffin tin rather than using paper
liners, since the muffins tend to stick to paper.
Contributed by Deena D.
Cinnamon Raisin Bread
½
c
raisins
1
tsp
vanilla extract
1
c
b
oiling water
¼
c
brown sugar
1
Tbsp
cinnamon
2
c
flour
1
tsp
baking powder
½
tsp
baking soda
½
tsp
non
-
iodized/non
-
sea salt
¼
c
shortening
1
c
sugar
½
c potato water (see text box) or sub
plain water or LID-safe nut or oat
milk
Glaze ingredients:
½
c
powdered sugar
3
Tbsp
water
½
tsp
vanilla extract
Preheat your oven to 350°F. Grease and flour a
loaf pan. While the oven is heating, pour the
vanilla extract and boiling water over the raisins
and let them stand for 10 minutes. Pour off the
liquid and set aside in a strainer so they continue
to drip dry while you mix your other
ingredients. Mix together brown sugar and
cinnamon, set aside. Mix together remaining dry
ingredients. In a mixer or using a large bowl and
spoon, beat together sugar and shortening. Next,
combine dry ingredients with shortening
mixture and add potato water (or water or LID-
safe milk). Use a heaping tablespoonful of your
cinnamon-sugar and coat raisins. Fold raisins
into batter. Spread half the batter into prepared
loaf pan. Sprinkle half of remaining brown
sugar mixture on batter. Spoon rest of batter into
pan and sprinkle remaining brown sugar mixture
on top. Bake for one hour, or until a cake tester
comes out clean. Cool for 15 minutes and then
remove to cool completely. Mix water,
powdered sugar, and vanilla together to form a
glaze. Pour over bread, slice and enjoy!
Contributed by Anonymous
Corn Muffins
1¼
c
flour
¾
c
corn meal
¼
c
sugar
2
tsp
baking powder
½
tsp
non
-
iodized/non
-
sea salt
1
c
water
¼
c
vegetable oil
2
lg
egg whites
Heat oven to 400°F. Combine dry ingredients.
Stir in water, oil, and egg whites. Mix until dry
ingredients are moistened. Pour batter into
greased or paper-lined muffin pan. Bake 15 to
20 minutes.
Contributed by Cathy T.
To make potato water:
Peel and boil a small white potato in
2 cups of water. When the potato is
soft, mash it in the cooking water.
Pour the “milky” water through a
strainer and use to make breads in
place of milk. Keep refrigerated for
up to three days.
Contributed by Daria J.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 80
Dairy-Free Cornbread
1
c
cornmeal
1
c
all
-
purpose flour
¼
c
sugar
5
tsp
baking powder
½
tsp
non
-
iodized/non
-
sea salt
1
⅛
c
water
⅓
c
safflower oil
1
Tbsp
safflower oil for cooking
Preheat oven to 425°F. Add 1 Tbsp of oil to an
8-inch cast iron skillet and heat in oven while
combining and mixing well in a bowl all
remaining ingredients. Pour the cornmeal
mixture into hot skillet (or use an unheated 8-
inch cake pan). Bake for 20-25 minutes. Perfect
with chili or white beans. The cast iron skillet
will make the cornbread a little crustier.
Contributed by Patricia W.
Mel’s Zucchini Carrot Muffins
2
c
grated zucchini
2
c
grated carrot
½
c
LID
-
safe applesauce
½
c
walnuts (unsalted)
½
c
raisins
¾
c
canola oil
4
lg
egg whites, beaten until foamy
1
tsp
vanilla extract
2
c
unbleached flour
1¼
c
sugar
2
tsp
baking soda
½
tsp
non
-
iodized/non
-
sea salt
2
tsp
grated orange peel
1
Tbsp
ground cinnamon
½
tsp
cardamom
Preheat oven to 375°F. Mix together the
zucchini, carrots, applesauce, walnuts, and
raisins. Add the canola oil, egg whites, and
vanilla. Set aside. In a second bowl, mix the
remaining ingredients. Fold dry ingredients into
wet and blend gently with a wooden spoon. Fill
24 greased or paper-lined muffin cups ⅔ full (or
use one Bundt pan). Bake 20-22 minutes or until
a sharp knife comes out clean when inserted into
the mixture. You may need longer baking time
if using the Bundt pan.
Contributed by Melissa R.
Orange Oat Muffins
¼
c
oa
t bran
½
c
quick
-
cooking oats
⅓
c
orange juice concentrate
½
c
water
Combine oat bran, oats, juice concentrate, and
water in medium bowl and set aside for 20
minutes then add:
1
egg white (see note)
2
Tbsp
canola or other oil
Separately mix:
¾
c
whole
-
wheat pastry flour
¼
c sugar (or use ⅛ c of sweetener of
your choice)
½
tsp
baking powder
½
tsp
baking soda
1
tsp
cinnamon
2
Tbsp
grated orange peel (opt)
Add dry ingredients to oat/juice/egg mixture and
stir only until just combined. Divide batter
equally into 6 greased muffin cups. Bake at
375°F for 25 minutes. Cool in pans; then
remove to wire rack. Freeze for longer storage.
These are great slightly warmed in a microwave.
Note: 1 Tbsp ground flax seed soaked in 2 Tbsp
boiling water may be substituted for the egg
white.
Contributed by Jane G.
Pumpkin Bread
6.5
oz
egg whites, lightly beaten*
1
c
canola oil
2
c
sugar
1
15-oz
can 100% pure pumpkin (not
pumpkin pie filling)
3½
c
flour
1
tsp
baking powder
2
tsp
baking soda
2
tsp
non
-
iodized/non
-
sea salt
1
tsp
cinnamon
1
tsp
nutmeg
1
tsp
allspice
⅔
c
water
1
c
add
-
ins of choice (opt)
Add-in suggestions: chopped unsalted walnuts,
LID-safe chocolate chips, raisins, dates, or a
combination totaling 1 cup.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 81
*Note: For a vegan version, you can substitute
canned coconut milk (6.5 fl. oz. or a little more
than 200 ml) in place of the egg whites, or use
an egg replacement product (follow instructions
on the box to substitute for the equivalent of 4
whole eggs).
Preheat oven to 350°F. Grease three 2-lb loaf
pans. Combine egg whites (or coconut milk or
the egg replacement), oil, sugar, and pumpkin in
a bowl or mixer. In a separate bowl, mix dry
ingredients. Add dry mixture to pumpkin
mixture and blend in water. Pour into prepared
loaf pans and bake for 1 hour or until done.
Contributed by a friend of ThyCa
Strawberry Nut Muffins
2
c
flour
3
lg
egg whites
½
c
sugar
¼
c
brown sugar
⅓
c
vegetable oil
2
c
fresh strawberries (pureed)
3
tsp
baking powder
1
tsp
cinnamon
1
tsp
non
-
iodized/non
-
sea salt
1
pinch
ground ginger (opt)
¼
c
walnuts (finely chopped)
Throw everything together in a bowl. Mix. Pour
batter into a greased or paper-lined muffin tins.
Bake for 20 minutes at 400°F.
Contributed by Dana F.
Whole Wheat Banana Muffins
1
c
mashed banana (2
-
3 med)
⅔
c
brown sugar
⅓
c
corn oil
2
lg
egg whites
¾
c
all
-
purpose flour
¾
c
whole wheat flour
1
tsp
baking soda
1
tsp
baking powder
½
tsp
non
-
iodized/non
-
sea salt
½
c
chopped unsalted nuts
(opt)
Topping:
¼
c
white sugar
½
tsp
cinnamon
Combine mashed bananas, brown sugar, oil and
egg whites. Beat until mixed. Stir dry
ingredients together and add to banana mixture,
stirring to combine. Add nuts if desired. Pour
into muffin pan, filling halfway. Combine sugar
and cinnamon for topping; sprinkle on top of
batter before baking. Bake at 350°F for 20
minutes. Makes 6 muffins.
Contributed by Alison B.
Zucchini Bread
6
lg
egg whites
2
c
sugar
1
Tbsp
vanilla extract
1
c
vegetable oil
2
c
(packed) grated zucchini
2
c
flour
1
Tbsp
cinnamon
2
tsp
baking soda
¼
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
1
c
chopped unsalted walnuts (opt)
Preheat oven to 350°F. Beat egg whites until
frothy, add sugar, vanilla and vegetable oil, and
beat until thick. Squeeze some of the water out
of the grated zucchini, then stir zucchini into the
mixture. Sift together the dry ingredients and
add to mixture. Stir in unsalted optional
walnuts. Oil and flour 2 loaf pans; LID-safe
non-stick baking spray that’s made with flour
works great, too! Pour equal amounts into each
loaf pan. Bake at 350°F for 50-60 minutes.
Contributed by Laura R.
Bagel tip:
Check your local bagel shop
to see if bagels are cooked on
the premises. Ask if they use
non-iodized/non-sea salt and
if they are free of iodine-based
dough conditioners. If so, they
are LID-safe!
Contributed by a
friend of ThyCa
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 82
Yeast Breads & Rolls
Basic White Bread (Bread Machine)
2½
tsp
yeast
2
c
bread flour
1
tsp
non
-
iodized/non
-
sea salt
1
tsp
sugar
1
tsp
olive oil
1
c
warm water
Add ingredients in machine in order listed.
Follow bread machine instructions.
Contributed by Karen F.
Cinnamon Rolls
1
recipe
LID-safe bread dough from this
cookbook
1
½
Tbsp cinnamon
1
c
sugar
¼
c
canola oil
a tiny bit of water if needed to make
it spreadable.
Instead of making a loaf, I divide the dough into
14 pieces. Then I flatten each piece with my
fingers and add 2 Tbsp of the cinnamon mix and
spread it out. Then I roll the flattened dough so
that the cinnamon mix creates a swirl from the
center outward. Place on cookie sheet this way.
Any remaining cinnamon mix is smeared on top
of the buns. Bake in the oven about 10 minutes
(~400°F) until a toothpick comes out clean.
Contributed by Natalie W.
Easy 40-Minute Hamburger/Sandwich
Buns
1
Tbsp
active dry yeast
½
c plus 1 Tbsp warm water (105 to
11
0°F)
2
Tbsp
sugar
2
Tbsp
vegetable oil
2
Tbsp
egg whites
½
tsp
non
-
iodized/non
-
sea salt
1½
c all-purpose flour (or sub whole
wheat flour, or use a blend of the
two)
Preheat oven to 425°F. Line two baking sheets
with parchment paper.
In a large bowl, add water and dissolve yeast.
Add sugar, then oil, and let sit five minutes. (If
yeast does not bubble or get foamy on top after
5 minutes, discard and try again.)
Add egg whites and salt, then flour. Mix until
combined and the dough is slightly sticky.
Scrape out onto a clean, floured surface and
knead it, adding small amounts of flour if
needed, until it no longer sticks to your hands.
Divide into quarters, then halve those pieces (or
quarter them for slider buns!). Leave square, or
roll into balls and flatten for round buns.
Transfer to cookie sheets, placing at least 2
inches apart, and cover with a paper towel.
Allow dough to rise for half an hour in a warm
place, and then bake for 8-10 minutes at 425°F.
For a denser bun, reduce the rise time and use a
bit more oil. Ingredient substitutions can make
these very versatile. For example, replace the
all-purpose flour with wheat flour, or use bread
flour and olive oil for a more Italian-style roll.
Contributed by Tim F.
Focaccia Bread (Bread Machine)
2
½
tsp
yeast
3
c
flour
1
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
olive oil
1
tsp
rosemary, crushed
1
tsp
coarsely ground black pepper
1
tsp
minced garlic
1¼
c
warm water
Add ingredients to bread machine in the order
listed and bake. Remove bread while still warm,
spray with olive oil, and sprinkle with salt.
A way to improve the bread that takes more
time and energy: Remove dough after first
rising. Pound it with your fingertips to create a
thin, uneven surface about one inch deep. Let
rise, place on a baking pan dusted with
cornmeal, and press with fingertips again to
make indentations. Drizzle with olive oil and
add rosemary, salt, etc. Bake bread in a hot oven
(475°F) for about 15 minutes.
Contributed by Karen F.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 83
French Bread
1
pkg
active dry yeast
⅓
c
warm water,
105
-
115°F
3
c
all
-
purpose flour, reserve 2 tsp
1
tsp
non
-
iodized/non
-
sea salt
⅔
c
very cold water
In small bowl, sprinkle yeast over warm water.
Set aside about 10 minutes, or until dissolved.
In work bowl of food processor fitted with steel
blade, combine flour and salt. Start processor
and add yeast mixture. Add cold water in a slow
steady stream as quickly as the flour absorbs it;
this should take about 20-25 seconds.
Continue processing until dough forms a ball,
then for 60 seconds longer to knead dough.
Sprinkle the reserved 2 tsp of flour inside a 1-
gallon zippered plastic bag. Remove dough
from work bowl and shape it into a smooth ball.
Place dough in prepared bag; squeeze out air
and close the top; leaving space for dough to
rise. Place in a warm, draft-free place to rise
until doubled in bulk, about 1-1½ hours. Release
seal on bag and punch down dough in bag.
Remove dough and shape into a 24" long
slender loaf with tapered ends. Lightly spray a
large baking sheet with nonstick spray. Place
loaf on sheet and cut several diagonal half-inch
slashes across top of loaf.
Spray a sheet of plastic wrap with nonstick
spray and drape sprayed side loosely over loaf.
Set aside in a warm, draft-free place to rise until
doubled in bulk, about 30-40 minutes. Remove
plastic wrap.
Preheat oven to 400°F. Bake for 20 minutes
until well browned and bread sounds hollow
when tapped on the bottom. Remove from
baking sheet and cool on wire rack.
Contributed by Nancy
But wait—I don’t have a bread
machine!
We realize not everyone has a bread
machine. Consider borrowing one from
a friend or asking a friend to bake for
you. Alternatively, you can easily
convert any bread-machine recipe to a
regular oven-based recipe by following
these steps:
1. The ingredient list is the same.
2. “Proof” the yeast: put it in the water
(or other liquid) used in the recipe,
but, first, heat the water/liquid to
110-120°F.
3. Feed the yeast by adding a touch of
the sugar used in the recipe. If the
recipe does not call for sugar,
adding ½ teaspoon will not change
the final product.
4. Mix all your ingredients together
well. Knead the dough some, then
place it in an oiled bowl and cover
it. Leave it in a warm place to rise.
It should roughly double in bulk.
This usually takes about 1 hour.
5. Punch the dough down and shape it
into a loaf, or use a loaf pan. Set it
aside for the second rise. It will
again roughly double in size; so
factor that in when you put the
dough into the pan or onto the
baking sheet.
6. After it has risen, bake in a 375-
400°F oven until it reaches an
internal temperature of 190°F.
Another way to test for doneness is
to flip the bread upside-down (that
might mean removing it from the
loaf pan), checking that it’s golden
and tapping the bottom of the loaf.
It should sound hollow.
Contributed by Daria J.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 84
Golden Honey Bread (Bread Machine)
18
Tbsp
tepid water (70-80°F) (18 Tbsp = 1 c
+ 2 Tbsp
2
Tbsp
honey
2
Tbsp
olive oil
1½
tsp
sugar
1
tsp
non
-
iodized/non
-
sea salt
3½
c
bread flour
2
tsp
active dry yeast
In bread machine pan, place all ingredients in
order suggested by manufacturer. Select basic
bread setting. Choose crust color and loaf size,
if available. Bake according to bread machine
directions. Yield: 1 loaf.
Contributed by Lois J.
Hawaiian Sweet Bread (Bread
Machine)
1
c salt-free, dairy-free LID-safe vanilla
coconut milk
4
Tbsp
vegetable oil
3
egg
whites
¼
tsp
vanilla extract
¼
lg
lemon, just the peel, grated
3
Tbsp
white sugar
3
Tbsp
brown sugar
2
Tbsp
dry potato flakes
3
c
organic bread flour
1
Tbsp
active dry yeast (packaged)
Put ingredients into bread machine in the order
listed above. Set machine for sweet dough and
light crust, and run. Use bread by itself or for
French toast made with egg whites.
Yield: One 2-pound loaf
Contributed by Stephen M.
Kim’s Soft Pretzels
1
c
flour
½
tsp
dry yeast
1
tsp
sugar
pinch non
-
iodized/non
-
sea salt
6
Tbsp
warm (110°F) water
Mix ingredients and knead until well combined.
Let dough rest approximately 30-60 minutes in
oiled bowl. Fold into pretzel shape and let rest 5
more minutes. Bake at 450°F for approximately
10 minutes. Makes 4. Contributed by Kim S.
Multi-Grain Wheat Bread
(Bread Machine)
1
c
water
¼
c
honey
3
Tbsp
corn oil
2
lg
egg whites
1¼
tsp
non
-
iodized/non
-
sea salt
¼
c
oats
¼
c
yellow corn meal
¼
c toasted wheat germ or other grain
(
e.g.,
7
-
grain)
2
c
whole wheat flour
1
c
all
-
purpose flour
1
pkg
(2¼ tsp) dry yeast
Place in bread machine in order listed. Use High
(whole wheat) setting. Makes a 2-pound loaf.
This is a very dense bread. Great for making
sandwiches.
Contributed by Brenda H.
No-Knead Bread
3
c
regular all
-
purpose flour
¼
tsp
instant yeast
1¼
tsp
non
-
iodized/non
-
sea salt
½
c
water
corn meal, wheat bran, or flour for
dusting
In a large bowl mix flour, instant yeast and salt.
Add water and stir briefly so it comes together
into sticky dough. Don’t knead! Cover and let it
rest for at least 12 hours (preferably 18) at a
warm room temperature.
Preheat the oven to 500-515°F as well as a
heavy 6- to 8-quart covered pot (cast iron,
Pyrex, or enamel). The dough’s surface will
have bubbles. Dump the dough onto a floured
board. The stringy texture is from the gluten.
Sprinkle the dough with flour and pat it lightly
into a circle. Fold the edges to the center a
couple of times to make a ball. Put the dough
seam-side down on to a tea towel dusted with
wheat bran, cornmeal or flour, and sprinkle
some on top. Invert the dough into the heated
pot, cover it with the lid and bake for thirty
minutes. Take the lid off and bake for another
twenty minutes until the crust is nice and brown.
Turn the bread out of the pot and let it cool.
Contributed by Nan F.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 85
Pão Caseiro (Portuguese Bread)
7
c
flour plus more for kneading
2
ts
p
yeast (1 packet)
1½
tsp
non
-
iodized/non
-
sea salt
1
tsp
honey
1
c fresh orange juice, warmed to roughly
110°F
2½
c
warm water (105
-
115°F)
Mix the yeast with some of the warm water and
honey and set it aside to proof for a few
minutes. Put the flour and salt into a bowl and
mix with the water, orange juice and proofed
yeast. Mix well by hand or use a dough hook. If
the mixture is too wet, add some flour. Knead
for 5 minutes. Place the dough into a large
floured bowl and let it rise for at least one hour
(it should double in size). Preheat your oven to
400°F. Punch the bread dough down and form
three medium loaves on a lightly floured cookie
sheet. (Tip: flour your hands so the dough does
not stick). Let the dough rise for another 15
minutes and bake 35 minutes until the top starts
to brown a little.
Contributed by a friend of ThyCa
Pita Bread with Focaccia Variation
2
c
flour
1
c
whole
wheat flour
1½
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
honey
2
tsp
yeast (1 packet)
1¼
c
lukewarm water
2
to
3
Tbsp
olive oil
Mix the yeast in with the flour, salt, and sugar in
mixer bowl with paddle attachment. Add the
olive oil and water and mix until dough forms a
ball. Remove the paddle attachment and replace
it with the dough hook; knead the mix for 8
minutes. If you don’t have a heavy-duty mixer,
this can be both mixed by hand and kneaded for
10 minutes. Place the dough in a bowl that has
been lightly coated with oil. Cover the dough
with oil. Cover the bowl with plastic wrap or a
damp kitchen towel and set it aside to rise until
it has doubled in size, for approximately 90
minutes. Punch the dough down and divide it
into 8 pieces. Roll each piece into a ball, cover
the balls with a damp kitchen towel, and let
them rest for 20 minutes. On a floured surface,
roll the balls out into ~8-inch circles and ¼ inch
in thickness. Place a baking stone in the oven
and preheat the oven to 425°F. If you do not
have a baking stone, flip a cookie sheet upside
down and use that as your cooking surface.
Place circles (try dropping them “rise” side up
versus “rolled” side up) onto the hot cookie
sheet, cooking two at a time. Bake until puffy,
about 3-4 minutes. These will not brown much
(like the store-bought ones) but are delicious &
a great bread option. If they don’t puff enough
to split; use them like flatbread.
Focaccia Variation:
Use the same recipe and prepare through the
first rise. Instead of dividing the dough, spread
the dough on a lightly greased pan and brush
with olive oil. You can sprinkle with rosemary
or chopped garlic or onions. Cover and let the
dough rise for 20 minutes. Preheat the oven to
425°F and bake for 15 minutes or until lightly
brown.
Contributed by Lily W.
Quick Mix Thin & Crispy Pizza Crust
with Topping Suggestions
2
c
plain flour
1
pinch
non
-
iodized/non
-
sea salt
1
tsp
sugar
¾
c
warm water (110°F)
7
gm (¼ oz) packet dried yeast (if using
compressed yeast use 15 gm or ½
oz.)
Sift flour and salt into a bowl. Make a well in
the center. Stir water into yeast and sugar in a
separate bowl. Pour this mixture into the flour.
Mix to a firm dough. Knead on floured surface
until smooth.
Divide dough in half; roll each half large
enough to cover the base of two 28-centimeter
(11-inch) pizza pans. If you don’t have a pizza
pan, just use a baking tray.
Top with your favorite topping; leave about an
inch around the edge for the crust and bake in a
hot to very hot oven for 15 minutes (~450°F).
If you want to freeze the dough you can, just
bake for an extra 15 minutes when using.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 86
Toppings and Serving Suggestions:
Spread the base with unsalted tomato paste. I
used a salt-free basil-flavored tomato sauce that
was meant for pasta. Then chop up some onion,
fresh tomato and zucchini. Cook that up in a
little olive oil for a few minutes. Spread on top
of the base, and sprinkle with dried or fresh
basil and black pepper. If you like, add some
fresh pineapple. Cook for 15 minutes in the
oven. You could use the pesto recipe from this
cookbook (maybe with a bit less oil). Spread
this on the base and top with your favorite
veggies. You could put some low-iodine-
compatible pre-cooked chicken or some other
type of pre-cooked meat on top.
Contributed by Jodi F.
Simple White Bread
2
tsp
dry yeast
2
tsp
sugar
½
c
warm water (100
-
110°F)
3
c
plain flour
1½
tsp
non
-
iodized/non
-
sea salt
¾
c
additional warm water
This bread is easy to make but it takes a few
hours, as it has to rise. Place yeast, sugar and
half a cup of warm water in a bowl and stir until
sugar is dissolved. Let stand for 10 minutes or
until frothy. If it does not become frothy, try
again with another packet of yeast.
Place flour, salt and three-quarters of a cup of
warm water in a food processor and process for
a few seconds. While motor is running, add
yeast mixture and process until combined.
Alternatively, you can mix this together with a
bowl and spoon. Scrape the mixture onto
floured surface and knead into a ball. Place in a
greased bowl, cover with plastic wrap, and stand
in a warm place until doubled in size, about 1
hour.
Punch down dough; knead on floured surface
into a loaf shape, and place in a greased loaf tin.
Stand in a warm place uncovered for 40 minutes
or until doubled in size.
Bake at 425°F for 15 minutes, then reduce heat
to 375°F and bake 40 minutes further. Turn out
on wire rack to cool.
Contributed by Jodi F.
Whole Wheat Bread Recipe (Bread
Machine)
13
Tbsp
water (¾ c + 1 Tbsp)
2
tsp
honey
1
Tbsp
brown sugar
1
c
bread flour
1
c
whole wheat flour
1
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
oil, canola or vegetable oil
1½
tsp active dry yeast (sub 1 tsp bread
machine or fast
-
rise yeast)
Mix as directed on your bread machine
instructions. If your machine has a wheat bread
setting, set it to Wheat Bread. This yields a one-
pound loaf.
Contributed by Linda B.
Breads & Muffins, etc.
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 87
Biscuits, Tortillas, & Other Baked Goods
Biscuits
In a mixing bowl, mix together:
2
c
sifted flour
3
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
Then add all at once:
⅓
c
oil (I use canola)
⅔
c
ice cold water
Mix together until a ball is formed.
Knead about 8 or 10 times.
Roll or pat out between two sheets of wax paper
until about ½ inch thick, cut with a biscuit cutter
or a glass, and place on an ungreased baking
dish. Bake for 10 minutes in a 475°F oven, or in
a toaster oven set to 450°F for 10 minutes.
Contributed by James L J.
Crackers
1
c
all
-
purpose flour
½
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
vegetable oil
¼
c
water
Preheat oven to 400°F.
Place flour, salt and oil in a large bowl and mix
until well combined.
Add about ¼ c water and mix until mixture
holds together but is not sticky.
Roll out on a lightly floured surface until ¼ inch
thick. Score lightly with a sharp knife if you
want to break these into squares later on.
Bake on a baking sheet until lightly browned
about 10 minutes. Cool and enjoy.
Contributed by Monisha R.
Tortillas, Fried
3
c
flour
⅓
c
vegetable oil (preferably canola)
1
tsp
non
-
iodized/non
-
sea salt
1
c
water
oil for frying
Mix flour and oil until crumbly. Add salt to
water add to the flour mixture and knead 3-5
minutes. Put dough in a greased bowl in a warm
place (oven with bowl or pan of steaming water
on lower rack works well) ½ to 1 hour. Divide
dough in half and in half again until you have 12
dough balls. Place dough balls between sheets
of plastic wrap and roll out to 6- to 8-inch
circles. Fry in about a half-inch of vegetable oil
at med high heat until just lightly browned on
each side. If dough puffs, press down with
spatula. Cool and stack with wax paper or paper
towel between. Lasts 3 days in fridge or freezes
well.
Variation: After removing from the hot oil, dust
both sides with a generous amount of cinnamon
sugar to make a Mexican sweet treat called a
buñuelo.
Contributed by Rae K.
Tortillas, Griddle
1
c
all
-
purpose flour
½
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
vegetable oil/olive oil
¼
c
warm water
Combine flour, salt, and vegetable oil until well
mixed. Then slowly add warm water as you
knead the dough. Dough should hold together
but should not be sticky.
Roll dough into about 4 balls (2 to 3 inches in
diameter). Place each dough ball on a lightly
floured cutting board and roll out with a lightly
floured rolling pin. Roll dough out to about ¼
inch thick. Tortillas may not be perfect circles.
Using a skillet or griddle on medium to high
heat, cook each tortilla (approximately 20
seconds each side). There is no need to grease
the skillet. You will start seeing bubbles rise in
the middle. When this happens, flip to the other
side. You will see slight browned/burned spots.
This is good!
Contributed by Jamie G.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 88
Desserts
Cakes
Apple Cake
1
c
sugar
½
c
canola oil
1
lg
egg white
1¼
c
flour
½
tsp
baking
soda
1
tsp
cinnamon
1
tsp
nutmeg
½
tsp
non
-
iodized/non
-
sea salt
2¼
c
chopped apples
Mix well. Pour into oiled 8 x 8-inch pan. Bake
at 350°F for 35 minutes, or a bit longer (until
toothpick inserted in center comes out clean.)
Contributed by Karen Fr. Fr.
Apple Walnut Cake
3
lg
egg whites
2
c
sugar
½
c
vegetable oil
2
tsp
vanilla
2
c
flour
1
Tbsp
cinnamon
½
tsp
nutmeg
¼
tsp
non
-
iodized/non
-
sea salt
4
c
diced unpeeled apples
1
c
coarse chopped unsalted walnuts
powdered sugar
Preheat oven to 325°F. Prepare a 9 x 13 x 2-inch
baking dish with a small amount of oil. In
mixing bowl, beat the eggs, sugar, oil, and
vanilla. Add flour, cinnamon, nutmeg, and salt.
Fold in apples and walnuts. Bake for 50-60
minutes, or until a toothpick comes out clean.
Dust lightly with powdered sugar. Cool on wire
rack. Cover and refrigerate.
Tip: Freeze half of it in small individual
portions and used it as coffeecake for
breakfast.
Contributed by Pat G.
Banana-Blueberry Cake
3
lg
bananas, smashed
~⅓
c cinnamon applesauce (use just a
little less than
⅓ c)
¾
c
sugar
3
Tbsp
liquid egg whites
1
tsp
vanilla
1
tsp
baking soda
1
pinch
non
-
iodized/non
-
sea salt
1½
c
flour
¾
c
blueberries
Preheat oven to 350°F and grease a small cake
pan. I use an 11 inch x 8 inch pan. Mix
applesauce into mashed bananas. Mix in sugar,
egg and vanilla. Sprinkle the baking soda and
salt over the mixture and mix in. Add flour and
mix well. Fold in blueberries and pour into
greased pan. Bake 45-50 minutes, depending on
the depth of the pan, until golden brown on top.
You can substitute any kind of berries, and try
adding unsalted walnuts too.
Contributed by Kathy H.
Brenda’s Chocolate Cake
3
c
flour
5
Tbsp
cocoa
2
c
sugar
2
tsp
baking soda
1
tsp
non
-
iodized/non
-
sea salt
15
Tbsp
oil (¾ c +
3 Tbsp)
2
Tbsp
vinegar
1
Tbsp
vanilla
2
c
cold water
Combine first 5 ingredients. Add oil, vinegar,
vanilla, and cold water. Mix slightly with mixer
or by hand. Bake in 9 x 13-inch pan for 35-40
minutes at 350°F.
Contributed by Brenda N.
Any angel food cake recipe
should work fine while on the
LID if you use non-
iodized/non-sea salt. You can
even make a chocolate version
with LID-safe cocoa! Angel
food cake freezes well by the
slice! Defrost and enjoy.
Contributed by Amanda
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 89
Frosting
1
c
LID
-
safe shortening
16
oz
powdered sugar
1
tsp
vanilla
1
tsp
butter extract or flavoring
water
Blend the vegetable shortening and the sugar
until creamy. Add vanilla and butter flavor. Add
a little (1 tsp) water at a time. Blend until it has
the desired consistency
Variation: For chocolate frosting, add ¼ cup of
cocoa. Add any flavoring you like instead of
butter—e.g., maple, coconut, almond, banana.
Contributed by Betty F.
Hot Fudge Pudding Cake
Batter:
¾
c
sugar
1
c
flour
3
Tbsp
cocoa
2
tsp
baking powder
¼
tsp
non
-
iodized/non
-
sea salt
½
c
water
⅓
c
corn oil
1½
tsp
vanilla
Mix first five dry ingredients. Add water, oil,
and vanilla. Mix until smooth. Pour into
8 x 8 x 2-inch or 9 x 9 x 2-inch greased pan.
Topping:
½
c
granulated sugar
½
c
brown sugar
4
Tbsp
cocoa
Mix and sprinkle over batter. Pour 1¼ to 1½ cup
hot water over top (use 1½ c for more pudding,
if desired).
DO NOT STIR. Bake at 350°F for 40 minutes
until the center is almost set. Let stand 15
minutes.
Contributed by Brenda H.
Nana’s Portuguese Chocolate
Applesauce Cake
½
c
canola oil
1
lg
egg white
1½
c
sugar
1½
c
LID
-
safe applesauce
2
tsp
cinnamon
1
tsp
nutmeg
4
Tbsp
cocoa
2
c
flour
1½
tsp
baking soda
¾
tsp
non
-
iodized/non
-
sea salt
1
to
2
c
raisins
Mix the first 7 ingredients together in a large
bowl. In a small bowl or measuring cup, mix
together the flour, baking soda and salt. Add the
dry ingredients to the wet ingredients. Then fold
in the raisins. Pour into oiled tube or Bundt pan
and bake at 350°F for 50 to 60 minutes.
Contributed by Karen Fr. Fr.
Adapt your favorite cake recipes
to make them LID-safe:
For salt, use non-iodized/non-
sea salt. Your baking powder
and baking soda is safe. For
each egg, use two egg whites or
¼ cup of egg white. Instead of
butter, use an equal amount of
LID-safe shortening or oil. For
milk, use water. For buttermilk,
use water plus a teaspoon of
vinegar for every cup. Flour,
cocoa, extracts, unsalted nuts—
these typical cake ingredients
are all LID-safe. Artificial
sweeteners are safe too!
It’s OK to indulge your sweet
tooth!!
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 90
Nina’s Chocolate Cake
2
c
water
½
c
vegetable oil
1
Tbsp
white vinegar
2
tsp
vanilla extract
3
c
all
-
purpose flour
1½
c
sugar
½
c
unsweetened cocoa powder
1½
tsp
baking soda
½
tsp
non
-
iodized/non
-
sea salt
vegetable cooking spray
2
tsp
powdered
sugar
Preheat oven to 350°F. Combine first four
ingredients in a large bowl. Combine flour and
next four ingredients in a separate bowl; stir
well. Add the flour mixture to the water
mixture. Beat at low speed with an electric
mixer until well blended. Beat an additional one
minute at high speed. Pour the batter into a
13 x 9 x 2-inch baking pan coated with cooking
spray. Bake for 35 minutes or until a wooden
pick inserted in center comes out clean. Cool
completely in the pan on a wire rack. Sprinkle
powdered sugar over top of cake.
Contributed by Nina S.
Wacky Cake
1½
c
flour
1
c
sugar
3
Tbsp
cocoa
1
tsp
baking soda
½
tsp
non
-
iodized/non
-
sea salt
5
Tbsp
oil
1
tsp
white vinegar
1
tsp
vanilla
1
c
cold water
Preheat oven to 350°F. Sift together flour,
sugar, cocoa, baking soda, and salt into an 8 x 8-
inch baking pan or dish. Mix thoroughly. Make
3 holes in the dry ingredients. Place oil in first
hole, vinegar in second hole, and vanilla in third
hole. Pour water over all and mix well. Spread
batter evenly in pan and bake in the dish that
batter was mixed in. Bake 30 minutes or until
center is firm. Cool. This can then be sprinkled
with powdered sugar.
Topping suggestion from Tracy T.: Crush
strawberries (if in season) or stew a package of
frozen berries. Sweeten slightly with sugar and
serve over pieces of cake.
Contributed by Christine N.
Here’s an example of a recipe
overhaul: transform yellow cake
into white cake!
Ingredients before:
2 c flour
2 tsp baking powder
½ tsp salt
1½ c sugar
1¼ c milk
1 tsp vanilla
2 eggs
½ c softened butter
Ingredients after:
2 c flour
2 tsp baking powder
½ tsp non-iodized/non-sea salt
1½ c sugar
1¼ c water
1 tsp vanilla
4 egg whites
½ c canola (or other) oil
Follow typical cake-making steps: Sift
your flour, baking powder, and salt
together. Beat oil, sugar, and vanilla
together. Add the egg whites and water.
Mix wet with dry, and do not overmix.
Bake in a 9 x 13-inch pan at 350°F for
40 minutes or until done.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 91
Cookies & Bars
Best Oat Cookies That Ever Existed
1
lg
mashed banana
1
c
brown sugar
½
c
white sugar
13
tsp
oil (¼ c plus 1 tsp)
1½
tsp
vanilla extract
1½
tsp
cinnamon
1½
c
flour
1
tsp
baking soda
½
tsp
non
-
iodized/non
-
sea salt
2¼
c
rolled oats
3
Tbsp
water, plus maybe a few more
drops
Mix the brown sugar, sugar, oil, and water. Add
the banana and vanilla. Then mix in the already
pre-mixed flour, baking soda, cinnamon, and
salt. Stir in the oats. If it is too thin, let stand a
bit so the oats can absorb the excess liquid.
Drop them by the Tablespoon onto a cookie
sheet. Bake at 350°F for 13 minutes. To check if
they are done, flip one over and it should be
browned on the bottom. Let them sit a bit before
taking them off the cookie sheet. Hint: If the
dough is incredibly dry, add more liquid. Makes
about 3 dozen cookies.
Variation: Add unsalted walnuts; good for
breakfast.
Contributed by Frances P.
Blond Praline Brownies
1
⅓
c
flour
1
c
brown sugar
½
c
white sugar
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
baking powder
4
tsp
vanilla
¼
c
canola oil
3
lg
egg whites
1
c
chopped pecans
Mix together with spoon and pour into greased
7 x 11-inch pan. Bake at 350°F for about 20
minutes until set and golden.
Contributed by Elaine J.
Bridget’s Best Brownie Bites
1¼
c
sugar
⅜
c
canola oil
2
tsp
canola oil (replacement for egg
yolks)
4
lg
egg whites
2
tsp
vanilla extract
¼
tsp
non
-
iodized/non
-
sea salt
½
tsp
baking powder
½
c
unsweetened cocoa powder
½
c
all
-
purpose flour
Preheat oven to 350°F. Prepare mini muffin tins
with LID-safe cooking spray. Sift flour, cocoa
powder, baking powder and salt into a large
bowl, set aside. Mix sugar, oil, egg whites and
vanilla extract in separate bowl, let sit for 5-10
minutes. Combine wet mixture with dry and stir
until fully incorporated. Using a #60/2-teaspoon
scoop, fill mini muffin tins and bake for
approximately 10-12 minutes. Recipe makes
approximately 40 brownie bites.
Contributed by Bridget C.
Chewy Oatmeal Cookies
4
c
rolled oats (raw)
1
tsp
non
-
iodized/non
-
sea salt
2
tsp
vanilla
¾
c
vegetable oil
4
lg
egg whites
2
c
sugar
½
c
LID
-
safe coconut (opt)
Whip the egg whites lightly, then mix in all the
rest, adding oats last (and add coconut if
desired). Chill mixture in fridge a couple of
hours. Drop large spoon full onto lightly greased
cookie sheets, leaving space (approx. 6 cookies
per sheet). Bake at 325°F for 15 minutes until
outsides are golden brown and crunchy. The
inside will stay chewy. Makes about 18 large
cookies.
Contributed by Nina G.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 92
Chocolate Cookies
2¼
c
flour
⅔
c
baking cocoa
1
tsp
baking soda
¼
tsp
non
-
iodized/non
-
sea salt
1
c
LID
-
safe shortening
¾
c
sugar
⅔
c
brown sugar
1
tsp
vanilla
4
lg
egg whites
Combine flour, cocoa, soda, and salt in a small
bowl. Beat shortening, sugars, and vanilla until
creamy. Beat in egg whites. Gradually beat in
flour mixture. Roll into walnut sized balls and
flatten with bottom of a glass. Bake 8-10
minutes at 350°F.
Contributed by Kimberly T.
Chocolate Fudgy Spice Cookies
2
⅓
c
flour
1½
c
sugar
⅔
c
cocoa powder
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
baking powder
1
Tbsp
cinnamon
1½
tsp
ground cloves
3
lg
egg whites
⅔
c
canola oil
4
tsp
vanilla
Preheat oven to 350°. Mix dry ingredients in a
large bowl. Mix wet ingredients into a small
bowl. Pour wet ingredients into the dry
ingredients and mix well. With a spoon, drop
about 1-inch size of dough onto baking sheet
lined with parchment. Keep cookies about 3
inches apart. Bake for about 15 minutes. Cool
on a cooling rack. When cookies are cool,
sprinkle with powdered sugar if desired.
Contributed by Margaret D.
Chocolate Pecan Drop Cookies
1½
c
sugar
2½
Tbsp
cocoa
2
⅔
c
chopped unsalted pecans
3
lg
egg whites, room temperature
1
pinch
non
-
iodized/non
-
sea salt
¼
tsp
vanilla
Preheat oven to 350°F. Line two cookie sheets
with parchment paper. Sift sugar and cocoa
together in a large bowl. Add pecans and stir to
combine well. In a mixing bowl, whip egg
whites until foamy, add salt and vanilla, and
beat until mixture forms soft peaks. Gently fold
egg whites into the sugar mixture, using a
rubber spatula, until combined. Using a spoon
or scoop, drop batter onto cookie sheet (12 per
sheet). Rinsing the spoon or scoop in water
before each cookie makes it easier to drop. Bake
for approximately 10-12 minutes.
Contributed by Linda S.
Flourless Chocolate Almond Cookies
2
c chopped unsalted almonds (sub
pecans)
¼
c
cocoa powder
2½
c
powdered sugar
1
tsp
vanilla
⅛
tsp
non
-
iodized/non
-
sea salt
4
lg
egg whites
Preheat oven to 350°F. Mix cocoa powder,
sugar, and salt. In a different bowl, mix vanilla
and egg whites. Slowly mix liquid ingredients
into dry ingredients, increasing to medium
speed until mixture is glossy; about 2 minutes.
Stir in almonds. Drop ¼ c batter 3 inches apart
onto a large cookie sheet lined with parchment
(aluminum “release” foil works great, too). Put
in oven and immediately reduce heat to 325°F.
Cook until small cracks appear and they are
nearly firm to touch (16 minutes or so), Cool on
the paper or foil, then remove. Return oven to
350°F before the next batch. Makes 12 big
cookies.
Contributed by Julie C.B.
Flourless Fudge Cookies
2¼
c
powdered sugar
¼
tsp
non
-
iodized/non
-
sea salt
1
c
cocoa powder
3
lg
egg whites
2
tsp
vanilla extract
Preheat the oven to 350°F. Lightly grease two
baking sheets (or line with parchment, and
grease the parchment). Stir together all of the
ingredients until smooth. Scrape the bottom and
Desserts
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SM
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sides of the bowl, and stir again until smooth.
Drop the dough onto the prepared baking sheets
in balls about the size of Ping-Pong balls, about
1½ inches; a Tablespoon-size cookie scoop
works well. Bake the cookies for 8 minutes;
they should spread, become somewhat shiny,
and develop faintly crackly tops. Remove the
cookies from the oven, and allow them to cool
right on the baking sheet. This should make 16
large cookies.
Contributed by Bridget C.
Forgotten Cookies
2
lg
egg whites
1
pinch
non
-
iodized/non
-
sea salt
½
c
sugar
1
tsp
vanilla extract
½
c chopped unsalted walnuts or pecans
(opt)
Preheat oven to 350°F. Beat egg whites and salt
until light peaks form. Add vanilla and slowly
add sugar while beating. Continue to beat until
stiff peaks form. Fold in nuts, if using (you can
also use more than a half cup if you want). Drop
batter by heaping teaspoonfuls onto parchment
paper or silicone mat lined baking sheet. Place
in oven and immediately turn oven off. Leave
cookies in oven overnight. Don’t forget them!
Remove from sheet and store in airtight
container. These keep for several days in
container and freeze well. Makes about 25-30
cookies.
Contributed by a friend of ThyCa
Frances’ Brownies
2
c
unbleached all
-
purpose flour
2
c
white sugar
¾
c
unsweetened cocoa powder
1
tsp
baking powder
1
tsp
non
-
iodized/non
-
sea salt
1
c
water
1
c
vegetable oil
1
tsp
vanilla extract
Preheat the oven to 350°F. In a large bowl, stir
together the flour, sugar, cocoa powder, baking
powder and salt. Pour in water, vegetable oil
and vanilla; mix until well blended. Spread
evenly in a 9 x 13-inch baking pan. Bake for 25-
30 minutes in the preheated oven, until the top is
no longer shiny. Let cool for at least 10 minutes
before cutting into squares.
Contributed by Frances P.
Grandma Sylvia’s Chocolate
Macaroons
12
oz
LID
-
safe chocolate chips
4
lg
egg whites
1
c
sugar
2
tsp
vanilla
8
oz
LID
-
safe shredded
coconut
1
pinch
non
-
iodized/non
-
sea salt
Preheat oven to 350°F. Melt chocolate in double
boiler. Whip 4 egg whites until stiff. Put mixer
on a slow speed. Add one cup sugar (very
gradually!). Add vanilla and salt to the mix.
Then add the melted chocolate. Then the whole
package of shredded coconut. Place a brown
paper grocery bag (logo side down) or some
parchment paper on top of a cookie sheet.
Place dollops of mixture on bag or parchment
Shopping for items marked Parve
or Pareve can really help when on
this diet. This Kosher term means
“neutral”—in other words, the
product’s ingredients are neither
dairy nor meat. Because Parve
items are dairy-free, that gives
you a head start on finding a
variety of LID-safe products,
especially chocolate! Remember
to check for other ingredients,
such as fish, eggs, and salt, to be
sure any particular Parve product
is actually LID-safe.
A great Parve, LID-safe treat (as
of this writing) are some major
brands of dark chocolate covered
matzo. Always read ingredients!
Contributed by Andra G., Stella H. and
ThyCa
Desserts
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th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
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paper. Bake for 15 minutes. Let cool.
Contributed by Dana R.
Jennifer’s Chocolate Chip Cookies
½
c
granulated sugar
1
c
all
-
purpose flour
¼
c
packed brown sugar
½
tsp
baking soda
¼
c unsalted, non-dairy margarine,
softened (sub with LID-safe
shortening or oil)
¼
tsp
non
-
iodized/non
-
sea salt
1
tsp
vanilla
½
c
LID
-
safe chocolate chips
1
lg
egg white
Heat oven to 375°F. Mix sugars, margarine (or
shortening or oil), vanilla, and egg white in
large bowl. Stir in flour, baking soda, and salt.
Stir in chocolate chips. Drop dough by rounded
teaspoonfuls about 2 inches apart onto
ungreased cookie sheet. Bake 8-10 minutes or
until golden brown. Cool slightly; remove from
cookie sheet. Cool on wire rack.
Contributed by Jennifer P.
Line’s Meringue-Style Cookies: 3
Varieties
Variety 1
2
lg
egg whites
100
gm
white sugar
100
gm
ground almonds
1
tsp
vanilla extract
Variety 2
2
lg
egg whites
100
gm
white sugar
1
lg
lemon, zested
100
gm
white
flour
Variety 3
2
lg
egg whites
100
gm
white sugar
1
Tbsp
white flour
1
Tbsp
cocoa powder
½
Tbsp
fresh orange juice
Whisk egg whites until soft peaks form.
Add sugar and whisk more until stiff peaks
form. Fold the chosen flavour ingredients into
the mixture. Take a Tablespoonful of the
mixture at a time and place onto a baking sheet
lined with parchment paper, placing a couple
of inches apart. The mixtures make roughly 20
cookies each and should all fit on one cookie
sheet. Bake in preheated oven as follows:
First 2 varieties: 18 minutes at 180°C, then
turn off the heat and leave in the oven for 2
minutes.
Third variety: 13 minutes at 180°C, then turn
off heat and leave in the oven for 10 minutes.
Resist temptation to take the cookies out
before they’re done, as they may collapse.
Once they’re done, take them out and slide
them on the paper to a wire rack and leave
until cool to handle on the paper. Gently pry
the paper away from the cookies and leave
until completely cool. Keep in airtight
container at room temperature (they keep for
2-3 weeks).
Contributed by Line
Matzo Cookies
2
c unsalted matzo meal (crumb
consistency)
2
c unsalted matzo farfel (small
pieces*)
1½
c
sugar
1
tsp
cinnamon
1
c
raisins
1
c
chopped unsalted walnuts (opt)
¼
tsp
non
-
iodized/non
-
sea salt
6
ex lg
egg whites
⅔
c
corn oil
Mix matzo meal, matzo farfel, sugar, cinnamon,
raisins, nuts (if used) and salt. Add egg whites
and oil. Drop spoonful size balls onto greased
cookie sheet. Bake at 350°F for 20-25 minutes.
*Caution: There are two kinds of farfel. One is
small pieces of matzo; it can sometimes contain
egg yolks, so be careful. You can crush up your
own LID-safe matzo into small bits to use for
this recipe. The other type of farfel is a tiny egg
noodle and is NOT what you want to use here.
Contributed by Kim S.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 95
Molasses Sugar Cookies
¾
c
oil (vegetable oil, or canola oil)
1
c
sugar
¼
c
unsulfured
molasses (not blackstrap)
2
lg
egg whites
2
c
flour
2
tsp
baking soda
1
tsp
cinnamon
½
tsp
ginger
½
tsp
ground cloves
½
tsp
non
-
iodized/non
-
sea salt
Mix dry ingredients. Mix wet ingredients.
Combine them. Make 1-inch balls. Roll in
additional granulated sugar and press with
bottom of glass. Bake at 350°F for
approximately 10 minutes.
Contributed by L.M.
No-Bake Cookies
1
c
sugar
1
c
LID
-
safe peanut butter
¼
tsp
non
-
iodized/non
-
sea salt (or more)
4
Tbsp
oil (sub LID
-
safe
shortening)
⅓
c
unsweetened cocoa
3
c
oats
You can adjust ingredients to your liking (to
make it more chocolaty, add more cocoa; for
more peanut flavor, add more peanut butter).
Stir first 5 ingredients over low heat. When it is
mixed well and creamy, add oats a half-cup at a
time. Drop on waxed paper until cool.
Contributed by BethAnn L.
No-Bake Easy Holiday Rum Balls
1
c
LID
-
safe almond meal
⅓
c
powdered sugar
¼
c
dark rum
1
tsp
cocoa powder
½
tsp
vanilla
Mix all ingredients together in a bowl until well
blended. (Note: You can use ¼ c powdered
sugar and ⅛ c Splenda if you wish to reduce
calories.) Roll in the palm of your hands into ¾-
inch to 1-inch balls. If the consistency of the
dough feels too sticky, you can add a little more
almond meal to the dough. If it feels too stiff,
you can add a little vegetable oil (1 tsp to 1
Tbsp) or pasteurized egg whites to moisten.
Optional: The rum balls can be rolled in
powdered sugar, cocoa powder, or almond
meal for a different look and taste. Put balls
into a covered container and refrigerate for up
to two weeks.
Makes 24-30 rum balls
Contributed by Liz S.
Oatmeal Cookies
½
c
LID
-
safe shortening
1
c
brown sugar
2
lg
egg whites
1
tsp
vanilla
1
c
flour
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
baking soda
1
c
rolled oats
Cream shortening and brown sugar. Add egg
whites and vanilla. Mix well. Sift together flour,
salt and baking soda. Add to creamed mixture.
Mix well. Stir in rolled oats. Drop from
spoonful onto prepared cookie sheet and bake at
350°F for 10-12 minutes or until edges of
cookies start to brown. Cool and eat!
Variation: You can cook some dates as filling
to spread between two cookies.
Contributed by Alison B.
Peanut Butter Balls
½
c
vegetable oil
1
c
unsalted peanut butter
⅔
c maple syrup or alternative LID-safe
syrup sweetener
2¼
c unbleached or whole-wheat pastry
flour
½
tsp
baking powder
1
tsp
ground cinnamon
Mix the vegetable oil with the peanut butter.
Add in the syrup and mix well. Mix the flour,
baking powder, and cinnamon together, then
add to the peanut mixture and mix well. Preheat
the oven to 350°F. Pull off bits of dough and
roll into 1-inch balls between the palms of your
hands. Place the balls on a lightly greased
cookie sheet. They can be placed close together
Desserts
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th
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SM
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(not touching) because they don’t flatten out
much during baking. Bake for about 12 minutes.
Contributed by Nina S.
Peanut Butter Cookies
1
c
LID
-
safe peanut butter
1
c
sugar
2
lg
egg whites
Mix ingredients. Roll into small balls and place
on ungreased cookie sheet. Press with fork.
Bake at 350°F for 10-12 minutes.
Contributed by Theresa B.
Pecan Cookies
1¼
c
brown sugar
½
tsp
non
-
iodized/non
-
sea salt
¾
lb
unsalted pecans, chopped
¼
c
egg whites
36 unsalted pecan halves for tops of
cookies
Heat oven to 350°F.
Chop pecans into small, coarse pieces. Do this
by hand; the food processor makes them too fine
or uneven. In the bowl of an electric mixer,
combine the brown sugar, salt, and chopped
pecans. Beat on low speed to incorporate all
ingredients. On low setting, drizzle in egg
whites. Increase the speed to medium and beat
for 2-3 minutes until it is all mixed.
Line a pan with parchment paper. Using a 1
Tablespoon measuring spoon, scoop a level
spoon onto the parchment, 4 cookies across and
five cookies down. They spread a little when
baking. When they are all on the cookie sheet,
pat each one down with wet fingers, and then
press a pecan half on top of each. (You can use
a spoon or the bottom of a measuring cup.) Bake
for 10-12 minutes. They will puff a little bit and
the edges will turn brown. The crusty edges and
the slightly soft center are what make them taste
a little like pecan pie cookies. They seem
fragile, but they are not. Prepare a second
cookie sheet while the first is baking.
Important: Let them cool completely before
removing them from the pan. Makes ~36
cookies. They freeze well.
Contributed by Linda W.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 97
Pies & Crisps
Apple Crisp
5
c
sliced apples, peeled if desired
3
Tbsp
sugar
½
c
rolled oats, regular or quick
½
c
brown sugar packed
¼
c
flour
¼
tsp
cinnamon
2
Tbsp
vegetable oil
Preheat oven to 375°F. Grease 8-inch baking
dish with vegetable oil. Place fruit in baking
dish and sprinkle with sugar, toss to coat, and
set aside. In separate bowl, add remaining
ingredients, stir until well mixed, and sprinkle
over apples. Bake at 375°F oven for 30-35
minutes. Serve warm.
Tip: Firm/dense or tart apples work best.
Contributed by Rae K.
Apple Pie
6
to
8
med
apples, peeled, cored, and sliced
1
c
sugar
½
tsp
non
-
iodized/non
-
sea salt
1
tsp
cinnamon
½
tsp
nutmeg
2
Tbsp
flour
Combine all ingredients and pour into LID-safe
unbaked pie crust (find recipes in this section).
Top with additional crust or crumb topping of:
½
c
flour
½
c
sugar
¼
c
shortening
Bake at 425°F for 15 minutes then lower to
350°F for 30 to 40 minutes until you hear
bubbles.
Tip: Firm/dense or tart apples work best.
Contributed by Kimberly T.
Berry Pie
6 to 7
c blueberries or raspberries
(frozen or fresh)
⅓
c
flour
1
c
sugar
⅛
tsp
non
-
iodized/non
-
sea salt
1
Tbsp
lemon juice
Combine all ingredients. Pour into unbaked
LID-safe pie crust. Top with additional crust
and bake at 425°F for 20 minutes, then lower to
350°F for 30 to 40 minutes until you hear
bubbles.
Contributed by Kimberly T.
Oil Pie Crust
1½
c
flour
1½
tsp
sugar
½
tsp
non
-
iodized/non
-
sea salt
½
c
oil
2
Tbsp
cold almond milk (or other LID-
safe
nut milk)
Combine the ingredients and press into a pie pan
(can also be rolled between two pieces of waxed
or parchment paper). Bake: 400°F for 8 minutes.
Or use with any pie recipe according to
instructions.
Bake some extra crust to crumble on top of a
cooked fruit filling.
Contributed by Don and Geneva E.
Pie Crust
1½
c
flour
½
c
LID
-
safe
shortening
½
tsp
non
-
iodized/non
-
sea salt
4
to
5
Tbsp
cold water
Combine flour & salt. Cut in shortening to make
crumbs that are roughly the size of peas or
smaller. Drizzle cold water until just combined.
You can use the pie crust right away or set it in
the refrigerator for later use. Double this recipe
for a two-crust pie. To roll out, dust rolling pin
and counter-top with flour and roll out crust to
fit pie pan. Use for a variety of pies.
Contributed by Kimberly T.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 98
Other Desserts
Avocado Chocolate Pudding
1
med
ripe avocado
5
lg
medjool dates
2
tsp
cocoa powder
Mix all three ingredients in a blender and
refrigerate. I find that after sitting in the fridge
for a few days, it tastes delicious and just like
chocolate pudding.
Contributed by Vanita R.
Avocado Mousse
1
med
avocado
1
Tbsp
sugar
½
tsp
vanilla extract
Blend the ingredients until smooth. Amounts
can be adjusted according to personal taste.
Contributed by Laura B.
Baked Bananas
Use one banana per person. After cooking
dinner in the oven, turn oven off. Place whole,
unpeeled bananas on cookie sheet and place in
oven. By the time you are finished with dinner,
bananas will be cooked. Place banana on a
plate and slice open with a knife. Serve warm.
Top with honey or maple syrup, as desired.
Contributed by Leah G.
Caramelized Pears
4
lg
firm Bartlett pears, halved lengthwise
and cored
⅓
c
sugar
½
c
water
Place sugar on a plate and press cut side of pear
into sugar. Heat large skillet over medium heat.
Place pears, cut side down, on skillet. Cook
until they brown, about 7 minutes. Add water,
cover, and simmer until pears are tender, about
5-10 minutes depending on how firm the pears
are. Add more water if necessary. Remove pears
from skillet. Reduce sauce in pan by turning up
heat if it is too thin. Pour sauce over pears.
Contributed by Tracy T.
Cooked Papaya
1
ex lg
papaya, just barely ripe (still firm)
⅓
c
sugar
1½
c
water
2
med
cinnamon sticks
1
lg
lime, zested and juiced
Peel and cut papaya into chunks. Place in a
saucepan with water, sugar, cinnamon sticks,
and lime juice. Cook over medium heat until
liquid starts to steam. Do NOT boil. Remove
from heat and stir in lime zest. Serve warm or
cold. Keeps well in the fridge.
Contributed by Tracy T.
Cookie Dough Dip
1½
c LID-safe garbanzo beans (canned,
rinsed and drained or cooked
yourself)
⅛
tsp
non
-
iodized/non
-
sea salt
⅛
tsp
baking soda
2
tsp
vanilla extract
¼
c
unsalted natural
almond butter
1
Tbsp
water (or more)
⅔
c
brown sugar
2
-
3
Tbsp
rolled oats
⅓
c
LID
-
safe mini chocolate chips
Place the ingredients (except for the chocolate
chips) into a food processor or blender, and
blend until very smooth. Mix in the chocolate
chips. Store in the refrigerator. Serve with LID-
safe crackers or just eat with a spoon.
Contributed by Kate
Dark Chocolate Peanut Butter Cups
8
oz
unsweetened baking chocolate
(100% caca
o
)
¼
c
LID
-
safe shortening
½
tsp
vanilla extract
1½
c
powdered sugar
6
tsp
LID-safe peanut butter, divided into
12 portions
Mini
-
muffin pan, unlined
Melt baking chocolate and shortening in
microwave in a large bowl for 1½ minutes and
stir until smooth. Add vanilla and stir. Add
powdered sugar, taking care to make sure
Desserts
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th
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mixture remains easy to stir. Too much sugar
will make the chocolate too stiff to put in the
muffin pan.
Using a teaspoon, spoon chocolate mixture
into bottoms of muffin cups, just covering the
bottoms, depending on how thick you like
them. Tap tin to settle chocolate flat. Next,
spoon a half-tsp of peanut butter into the
chocolate in each muffin cup and tap the tin
again to settle the peanut butter into the
chocolate.
Finally, go back and cover the peanut butter in
each cup with more chocolate. It is easiest to
spoon the chocolate on and then swirl it over
with the underside of the spoon to cover the
peanut butter. Refrigerate until hardened (it
takes about half an hour). The peanut butter
cup will pop right out of the tin with a little
gentle pressure from a butter knife.
Let them sit for about two minutes after taking
them out of the fridge so the chocolate softens
just enough so that you can bite in easily.
Note: There will be a little more than 12 mini-
muffin cups worth of chocolate, so if you have
another tin, you can make two or so more,
depending on how thick you like the peanut
butter cups. You can put the rest of the
chocolate mixture into a small cup and mix in
about a teaspoon of peanut butter and make a
little fudge-type creation that is quite tasty on
its own.
Contributed by Angie K.
Fresh Fruit Sorbet
4
c
frui
t (your choice, see notes)
1
c
sugar (or more to taste)
½
c
orange juice
2
Tbsp
lemon juice
Puree fruit. In saucepan combine sugar, orange
and lemon juices. Stir over medium heat until
dissolved. Remove from heat. Stir in pureed
fruit. Pour into a 9 x 13-inch pan and freeze to
firm. In batches, process firm fruit mixture in
blender until light and fluffy (approximately 1
minute). Pour into containers and freeze until
firm.
Note: Try peaches, strawberries, blueberries,
cantaloupe, or cantaloupe and honeydew
swirled together. Add as much as 1 cup orange
juice if desired.
Contributed by Mary Van D.
Fried Banana Cakes
4
med
bananas
4
c
unbleached flour
3
tsp
sugar
1½
tsp
non
-
iodized/non
-
sea salt
4
Tbsp
vegetable oil
½
to
1
c
water
vegetable oil for pan
-
frying
In a large mixing bowl, mash bananas well. Add
the flour, sugar, salt, oil and mix well. Add
enough water to make a stiff dough. Cover the
bowl with a towel and let it stand at room
temperature for 30 minutes. Remove dough
from the bowl and place on lightly floured board
or other smooth surface. Roll the dough out to
one-fourth to one-half inch thick, then cut it
with a wet or floured knife into 4-inch squares.
Heat thin layer of oil—about ⅛ inch—in heavy
skillet until very hot. Place only as many
squares as fit without touching into the skillet
(this may mean cooking only one at a time
unless you have a very large skillet). Pan-fry
squares until golden brown, about 3 minutes,
then turn over and pan-fry second side until
golden, about 2 minutes. Replenish oil as
needed between batches. Drain on paper towels.
Serve warm.
Contributed by Nina S.
Frozen Banana “Ice Cream”
Peel bananas and cut into one-inch pieces.
Freeze until firm (overnight works well), and
then process in a blender or food processor
until creamy smooth.
Variation: Loosen with a touch of water or
LID-safe nut or oat milk to desired
consistency. Add cocoa powder and/or vanilla
extract if you like.
Contributed by Suzanne K.G.
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 100
Frozen Fruit Concoction
Nothing is actually measured:
Use semi-thawed frozen strawberries,
blackberries, blueberries, raspberries...a
mixture of berries or use one kind of berry
and/or a mixture of frozen fruits.
Put berries/fruits in a blender. Use enough to
go to the “max” sign on side of blender.
Add lemon-lime soda. Diet sodas are fine.
Blend.
Add sugar or artificial sweetener, if desired.
Add splash of vanilla. Blend.
Add chopped unsalted pecans or almonds
(optional).
Serve in wine glasses for an extra “treat.”
Contributed by Vel
Lemon “Curd”
¼
c
cold water
½
c
granulated sugar
3
Tbsp
cornstarch
1
pinch
non
-
iodized/non
-
sea salt
¼
c
fresh lemon juice
1
tsp
finely
-
grated lemon zest
In a steep-sided bowl, whisk together the water,
sugar, cornstarch, and salt until the cornstarch is
dissolved. Transfer to a saucepan. Bring the
mixture to a boil over medium high heat,
stirring constantly. When the mixture thickens,
reduce the heat to low and cook for another
minute, still stirring. Pour the mixture into a
bowl, and mix in well the lemon juice and zest.
Allow to cool and thicken at room temperature.
Best served at room temperature, but may be
refrigerated, covered, for several days. Either
way, before serving, beat thoroughly with a
whisk or fork to a smooth, spreadable
consistency.
Contributed by Nina S.
Microwave Brownie-in-a-Mug
4
Tbsp
flour
4
Tbsp
sugar
2
Tbsp
cocoa
2
Tbsp
water
2
Tbsp
oil
½
tsp
vanilla
Mix in a microwavable mug, microwave for one
minute, and enjoy a single-serving brownie!
Contributed by Dawn B.
Microwaved Cinnamon Apple
1
lg
apple
1
Tbsp
sugar
2
tsp
cinnamon
Slice the apple and put in a microwave-safe
bowl. Sprinkle the sugar and cinnamon over top.
Tightly cover bowl with plastic wrap.
Microwave for 1-2 minutes until apples are soft.
Open plastic wrap carefully. Let sit for a minute
or two before eating.
Variation: Try this with pears!
Contributed by Teresa M.
Pudim de Claras
Ingredients of the Pudim:
8
lg
egg whites
200
gm
sugar
shortening
for greasing the pan
b
oiling
water for a water bath
Ingredients of the caramel sauce:
200
gm
sugar
8
Tbsp
of water ( divided)
Pudim de Claras is a Brazilian egg-white
pudding ideal for the LID.
Pudim instructions:
Pre-heat the oven at 180°C (if a convection
oven) or 200°C (regular oven). Grease a pan
with a hole in the center of ~22 cm (like
smooth sided Bundt pan). Using a clean and
grease-free electric mixer, beat the egg whites.
While beating, gradually add the sugar until
stiff peaks form. Put the egg mixture in the
greased pan and tap gently to remove air
bubbles. Bake the pudim in the oven in a water
bath (bain-marie made with the boiling water)
for 35 minutes or until firm. It must look
golden at the top. It will raise about 8 cm, and
then it will fall/collapse as it cools. After
cooling slightly, unmold and refrigerate for at
least 2 hours, or overnight.
Caramel sauce instructions:
Place the sugar into a heavy-based frying pan,
stir in 4 Tbsp of tap water, then place over
Desserts
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 101
medium heat until the sugar has dissolved.
Turn up the heat and let the sugar bubble for 5
minutes until you have light caramel color.
Remove from the heat. Leave the sauce to cool
and if needed add 4 Tbsp of water to loosen it.
To serve, slice a piece of the pudim and drizzle
the caramel sauce over it.
Contributed by a friend of ThyCa
Rice Pudding
¾
c
raw rice (
e.g.,
basmati)
2½
c
water
3
lg
egg whites
1¼
c
LID
-
safe nut milk
1
tsp
vanilla
¾
c
sugar
½
c raisins (soaked 15 minutes and
drained)
cinnamon, to taste
Cook rice in 2½ cups water until tender. Mix
cooked rice along with other ingredients and put
into casserole that has been sprayed with some
type of acceptable vegetable oil and put
casserole into a pan of hot water and place in
oven at 350°F for approximately 40 minutes—it
may take a bit longer depending upon how thick
your nut milk is and how deep your casserole
dish is. Sprinkle cinnamon on top if you desire.
Contributed by Frances S.
Snacks
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 102
Snacks
Aztec Oranges
3
lg
oranges
1
lg
lime
2
Tbsp
tequila
2
Tbsp
orange
-
flavored liqueur
brown sugar, to taste
Cut a slice off the top and bottom of the oranges,
and then remove peel and pith, cutting
downward and taking care to retain shape of
oranges. Holding oranges on side, cut
horizontally into round slices. Place oranges in
bowl. Cut lime and squeeze juice over oranges.
Sprinkle with tequila and liqueur; then add sugar
to taste. Cover with plastic wrap and chill in
refrigerator until ready to serve.
Contributed by Kimber S.
Bridget’s Chewy Granola Bars
2
c
old fashioned rolled oats
1
c
all
-
purpose flour
¾
c
brown sugar (packed)
¾
c
raisins
½
c
wheat germ
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
ground cinnamon
½
c
canola oil
½
c
honey
1
lg
egg
white
2
tsp
vanilla extract
Variations and add-ins: Any unsalted nut of your
choice, sunflower seeds, dried fruit, low-iodine
acceptable chocolate/cocoa.
Preheat oven to 350°F and line a 9 x 13-inch
baking pan with non-stick foil or spray with
LID-safe cooking spray.
In a large bowl, mix the oats, flour, brown
sugar, raisins, wheat germ, salt, cinnamon, and
any of the variation add-ins.
In a small bowl, whisk together the oil, honey,
egg white and vanilla. Pour the liquid mixture
into the flour mixture and thoroughly mix until
everything is coated. Place the mixture into the
prepared baking pan, making sure that it is flat
and even.
Place in preheated oven and bake for 20-25
minutes or until the edges are golden. Let cool
completely in pan before removing and cutting
into bars.
Contributed by Bridget C.
Cinnamon Almonds
½
c
sugar
½
c
brown sugar
1½
tsp
ground cinnamon
4
Tbsp
water
2
to
3
c
almonds (unsalted)
1
tsp
vanilla
Melt the sugars, water, and cinnamon over low
heat. Bring to a boil and cook until the syrup
threads. Remove from the heat and add vanilla.
Put the nuts in a bowl, pour syrup mixture over
the nuts, and stir with a fork until coated. Spread
the nuts on a greased cookie sheet (or use
parchment paper). Bake at 250°F for 45 minutes.
Cool, then enjoy—like the ones you buy at a fair
or the mall kiosk.
Contributed by Liz R
Corny Nuts
6
Tbsp
canola oil
½
c
un
-
popped popping corn
1
clove
garlic, crushed
½
c
unblanched unsalted almonds
½
c
raw cashews
½
c
raw peanuts
½
c
raw brazil nuts
½
c
raw pistachios
1
tsp
tequila
1
tsp
curry powder
¼
tsp salt-free chili powder (recipe from
this cookbook
)
non
-
iodized/non
-
sea salt, to taste
Heat 2 Tbsp oil in a pan. Add popping corn, stir
well, then cover and cook over high heat for 3-5
minutes, holding pan lid firmly and shaking pan
frequently until popping stops. Turn popped corn
into a dish, discarding any un-popped kernels.
Heat rest of oil in a skillet and add garlic and all
the unsalted nuts. Stir in tequila, curry powder
and chili powder. Cook mixture over medium
heat, stirring frequently until nuts are lightly
toasted. Remove from heat and stir in popped
Snacks
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 103
corn. Season with salt to taste and mix
thoroughly. Transfer to serving bowl and serve
warm or at room temperature.
Contributed by Kimber S.
Granola Bars
2
c
oatmeal
1½
c
brown sugar
1
tsp
non
-
iodized/non
-
sea salt
1½
c
flour
1
tsp
cinnamon
1½
Tbsp
canola oil
½
c
pineapple orange juice
Heat oven to 350°F. Mix brown sugar with flour;
mix in oatmeal; mix in remaining ingredients.
Add more oil to make it moist, as needed. Pour
into greased pan. Bake 40 minutes or until done.
Cut into pieces and store in airtight container.
For crunchier bars, cook longer. For moister
bars, cook less time or add more liquid. You can
also add unsalted nuts or fruit, depending on
your personal tastes.
Contributed by Dee W.
Homemade Granola Bars
2
c
oatmeal
1
c
sliced unsalted almonds
3
Tbsp
walnut oil
⅔
c
honey
¼
c
brown sugar
1
tsp
vanilla
¼
tsp
non
-
iodized/non
-
sea salt
1
c dried fruit. Choose one, or mix:
apricots, cherries, raisins, dates,
cranberries.
Preheat the oven to 350°F. Combine the oatmeal
and almonds and toast on a cookie sheet for 10-
12 minutes. When they’re done, reduce oven
temperature to 300 F. In a large pot, combine the
walnut oil, honey, brown sugar, vanilla, and salt.
Bring to a boil over medium heat, then reduce
heat and boil one minute. When oats and
almonds are toasted, add them to the boiled
mixture and stir well. Stir in dried fruit. Pour the
mixture into a well-greased baking dish. Use a
9 x 9-inch pan for thicker bars, or a 9 x 13-inch
pan for thinner bars. Press down with greased
fingers. Bake 25-30 minutes or until browned on
top at 300°F. Cool completely before cutting.
Contributed by Barb K.
Maple Nut Snack
3
c
unsalted nuts: almonds, pecans, walnuts or
a mixture
¾
c
pure maple syrup
Mix the 2 ingredients together and bake on a
cookie sheet (I use one that has a small lip on it
so the syrup doesn’t run off into the oven)
Bake at 325°F for 10 minutes.
Let cool and enjoy!
Contributed by Beth D.
Mary’s Spiced Nuts
1
egg
white
1
tsp
water
¾
c
sugar
1½
tsp
cinnamon
½
tsp
nutmeg
½
tsp
ground cloves
½
tsp
non
-
iodized/non
-
sea salt
2
c unsalted nuts (such as pecans,
almonds)
Beat egg white with water until stiff. Mix sugar,
spices and salt; mix with egg white. Add nuts
and mix.
Spread on cookie sheet. Bake at 275°F for 30
minutes. Cool. Separate nuts.
Store in airtight container.
Contributed by Mary Van D.
Peanut Butter Apple Rings
Core a firm apple and slice into three thick rings.
“Butter” one side of each ring with unsalted
peanut butter (add a pinch of salt if you like) and
top as desired. Example toppings: toasted
unsalted coconut, raisins, dried fruit, sliced
unsalted almonds, etc.)
Contributed by Tracy T.
Snacks
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page 104
Popcorn Seasoning
Spicy Seasoning Mix:
1½
tsp
paprika
½
tsp
non
-
iodized/non
-
sea salt
½
tsp
cumin
1
pinch
cayenne pepper
1
pinch
black pepper
2
Tbsp
olive oil
Sweet Seasoning Mix:
2
Tbsp
sugar
1
tsp
cinnamon
¼
tsp
non
-
iodized/non
-
sea salt
2
Tbsp
olive oil
Pop ½ cup uncooked popcorn kernels and use
either of the seasonings. To make the seasonings,
combine spicy or sweet dry ingredients, as
desired. Toss hot popcorn with olive oil and
sprinkle with dry ingredients.
Contributed by Tracy T.
Potato Chips—A Handy Tip
Buy unsalted potato (or tortilla) chips. Put them
on foil in the toaster or regular oven on warm
until you smell them. It happens fast. Pull them
out when the oil on the chips has warmed in the
oven and sprinkle with non-iodized/non-sea salt,
pepper, & powdered garlic.
Contributed by Krista (Ian’s mom)
Rosemary-Roasted Cashews &
Almonds
½
lb
roasted unsalted cashews
½
lb
raw whole almonds with skins
½
tsp
cayenne pepper
2
tsp
light brown sugar
1
Tbsp
non
-
iodized/non
-
sea salt
1
Tbsp
oil
2
Tbsp
finely minced fresh rosemary leaves
Preheat oven to 350°F. Spread the cashews and
almonds on a rimmed sheet pan. Toast in the
oven until warm, about 5 minutes. In a large
bowl, combine the cayenne pepper, brown sugar,
salt, oil, and rosemary. Thoroughly toss the
warm nuts with the spiced oil and spread out on
a sheet pan to cool. Check for crispness when
cool; re-crisp briefly in oven if necessary. Serve
warm or at room temperature. Enjoy!
Contributed by Dana B.
Spiced Pineapple
1
lg pineapple, peeled & cored and
chunked up
1
c
vinegar
1
c
sugar
8
to
10
whole
cloves
2
4
-
in
cinnamon sticks
Heat the vinegar, sugar, cloves and cinnamon to
boiling. Add the pineapple. Boil until the
pineapple is heated through. Refrigerate. Drain
to serve.
Contributed by Mary Van D.
Spicy Pumpkin Seeds
1
c
raw pumpkin seeds (pepitas)
1
tsp
salt-free chili powder (recipe in this
book)
⅛
tsp
cayenne pepper (or more if you want
them spicier)
¼
tsp
non
-
iodized/non
-
sea salt
2
tsp
fresh lime juice
Toss to coat seeds. Spread on a baking sheet and
bake 10 minutes at 350°F until puffed and
browned.
Variation: Use raw sunflower seeds in lieu of
pumpkin seeds. These can be found in the
organic section of the grocery store. Watch
carefully as they cook quickly.
Great on top of salads also.
Contributed by Tracy T.
More Snack Ideas:
LID-safe sorbets & Italian
Ice
LID-safe gelatins (lemon,
lime, etc.)
Fruit leathers & fruit snacks
(free of dyes & carrageenan)
Fresh fruits and veggies
Contributed by Melissa L
.
Appendix A: LID-Safe Product Tips From ThyCa Friends
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-1
Over the years, ThyCa members and friends have shared the names of some of their favorite LID-safe
commercially available products. As explained in the LID Cookbook, we do not recommend attempting
to keep a list of “safe” manufacturers or products—especially if the products contain salt—because
ingredients may change over time and without notice. However, we understand that shopping for the
LID can be overwhelming, and the advice of your fellow travelers on this journey can be very useful.
In an attempt to be as helpful to you as possible, this list contains LID-safe product tips and
recommendations we have received from friends of ThyCa. As of the time of this publication, as best we
are aware, these products—at least as sold in the U.S.—have no salt or any other ingredients to avoid on
the LID.
Be sure to read the labels before you purchase or consume any of these products while on
the LID.
If you have questions about whether these products are LID-safe or otherwise appropriate for
you, please check with your doctor. ThyCa itself does not recommend or endorse any of these products.
Baking, Spices, & Condiments:
Chocolate chips: Enjoy Life
®
, Guittard
®
Semisweet and Extra Dark, and Trader Joe’s
®
Ener-G
™
Egg Replacer (for baking only)
Herb-Ox
®
Sodium Free Bouillon (Chicken and
Beef flavors)
Let’s Do Organic
®
shredded coconut products,
available at Target, Whole Foods, Amazon,
and some grocery chains; Trader Joe’s
®
Organic Unsweetened Flake Coconut
All Mrs. Dash
™
products and some spice
blends by The Spice Hunter
®
are salt-free.
Mustards: Mrs. Taste Zero Sodium Mustard
and Westbrae Natural
®
Stoneground Mustard
No Salt Added
Hershey’s Syrups: Simply 5 (Chocolate),
Strawberry
Breakfast Cereals:
Wheat-based: Kellogg’s
®
Frosted Mini-
Wheats
®
, Post
®
Shredded Wheat, and Kashi
®
Organic Autumn Wheat
Arrowhead Mills
™
Natural Puffed Rice, Corn,
etc.
Butter Substitutes:
Crisco
®
All-Vegetable Shortening (original
and butter flavor are both LID-safe)
Fleischmann’s Unsalted Margarine
Pam
®
cooking sprays: Original, Olive Oil,
Grilling, Baking Spray with Flour, and
Avocado and Coconut Non-GMO varieties (as
of this writing, all except Butter flavor, which
has dairy content)
Spectrum
®
Organic All-Vegetable Shortening
(sole ingredient is organic palm oil)
Non-Dairy “Milk,” Creamer, & Yogurt:
Ripple
®
Shelf-Stable Vegan Milk, Barista-
Style (most Ripple milk products contain sea
salt, but this one is salt-free)
So Delicious
®
Organic Coconutmilk Creamers
(Original, French Vanilla, and Caramel)
Trader Joe’s
®
Original Coconut Creamer (in
the green and white carton)
Oui
™
by Yoplait
®
dairy-free yogurt (coconut
milk-based, all flavors)
So Delicious
®
Coconutmilk Yogurt (all flavors
except chocolate are LID-safe, but watch out
for “Pairings” products that come with
toppings, as the toppings contain salt)
Tacos & Tortillas:
Tortilla chips (unsalted): 365 By Whole Foods
Market, Trader Joe’s
®
Taco shells: 365 By Whole Foods Market (blue
corn and yellow corn varieties)
La Banderita
®
Low-Sodium Flour Tortillas
Other Products:
Nut butters (unsalted): Crazy Richard’s, Krema
Nut Company (all varieties except the spicy
one), Teddie Unsalted Peanut Butter, and
Trader Joe’s
®
Alvarado Street
®
Bakery Sprouted Wheat No
Salt Added Bread
Evolve
®
Protein Shakes (chocolate, vanilla,
and mocha flavors—pre-made shakes only.
The powder form contains salt.)
Rigoni di Asiago Nocciolata Dairy Free
Hazelnut Spread with Cocoa (similar to
Nutella
®
, but LID-safe)
Appendix B: A Week of Budget-Friendly & Nutritious Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-2
Breakfast Lunch Dinner
Day 1
Easy Potato and Egg Breakfast
(p.74) with no-salt-added ketchup
(Tip: Make a larger batch and eat
later in the week.)
PB&J sandwich (LID-safe
peanut butter and jelly/jam
of choice. Use Matzo, or
bread recipes (p.81 or 82,
etc.)
Basic Whole Roasted Chicken
(p.47) (Tip: This lasts, and can be
used later in the week on or in
your salads, nachos, etc. Save the
skin and bones and boil them to
make a light broth
)
Day 2
Baked Oatmeal (p.72) with
banana and brown sugar (Tip:
Make a large pan and eat later in
the week.)
LID-safe “nachos” with salt-
free tortilla chips, Salsa
Fresca (p.71), and
Guacamole (p.69)—add
shredded cooked chicken or
beef if desired
Confetti Rice Bake (p.38), with or
without added roasted chicken
thigh or breast (Tip: make ahead
and serve again.)
Day 3
Leftover Easy Potato and Egg
Breakfast from Day 1 with Salsa
Fresca (p.71)
Black Bean Salad (p.18)
with salt-free tortilla chips or
Focaccia Bread (p.81 or 84)
Spaghetti & Meatballs (p.40) or
Spaghetti with Tomato Mushroom
Sauce (p.40) with a side of a
frozen vegetable of choice (Tip:
make ahead and serve again.)
Day 4
Leftover Baked Oatmeal from
Day 2 with walnuts and maple
syrup
Pasta & Pea Salad (p.21) Leftover Confetti Rice Bake from
Day 2, with or without added
roasted
chicken thigh or breast
Day 5
Overnight Oats (p.76) with
bananas and LID-safe peanut
butter (Tip: Make a few servings,
eat on other days—keeps well for
up to 5 days.)
Chili (with meat) (p.29) or
Chili with Corn (vegetarian)
(p.29) (Tip: Make in larger
batches and enjoy on other
days of your LID.)
Leftover spaghetti from Day 3
with a tossed salad
Day 6
Griddle Cakes (p.75) with maple
syrup
Lentil Soup (p.32) with
Focaccia Bread (p.81 or 84)
or LID-safe crackers (shop
for some or use recipe on p.
86
)
Hamburger En Papillote (p.43) or
Mini Meatloaves (p.44) with a
side of a frozen vegetable of
choice
Day 7
Hot cereal with cinnamon sugar
and sliced apple
Chicken Rice Salad (p.18) Spaghetti with Pesto (p.39)
Snack ideas Dessert ideas
PB and carrots/celery or PB Apple Rings (p.
102
)
Pumpkin
B
read (p.
79
)
Kim’s Soft Pretzels (p.
83
)
Frozen Banana “Ice Cream” (p.
98
)
Microwaved
C
innamon
A
pple (p.
99
)
Microwave
Brownie
-
in
-
a
-
Mug (p.
99
)
LID
-
safe popcorn with Popcorn Seasoning (p.
103
)
Peanut Butter Balls (p.
94
)
Tip: Home-baked bread is very inexpensive. Combine that with LID-safe peanut butter and you have a
quick breakfast, lunch, or snack. Add LID-safe jelly, jam, or preserves to your liking.
Appendix C: Acronyms Used in this Cookbook
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-3
CT Computed Tomography scan; also known as Computed Axial
Tomography (CAT) scan
e.g. The abbreviation for the Latin phrase, exempli gratia, that means “for
example.”
E127 The code for erythrosine, a red food dye, in the European Union and
the European Free Trade Association (the “E” stands for Europe).
EU/UK European Union/United Kingdom
FD&C Food Drugs & Cosmetics--the abbreviation for the Federal Food,
Drug, and Cosmetic Act which is also attached to the names of food
coloring additives approved under the law by the Food and Drug
Administration (e.g. FD&C Red #3).
FDA Food and Drug Administration
I-123 A radioactive isotope of iodine with a half-life of ~13 hours that emits
gamma rays, and is used in nuclear medicine, primarily for diagnostic
imaging purposes.
I-131 A radioactive isotope of iodine with a half-life of 8 days that emits
both gamma and beta rays, and is used in varying doses in nuclear
medicine, primarily for therapeutic purposes to treat thyroid disorders,
including thyroid cancer (I-131 treatment for cancer is also referred to
as ablation), and is more rarely used for diagnostic imaging purposes.
i.e. The abbreviation for the Latin phrase, id est, that means “that is” or
“in other words.”
LID Low-Iodine Diet
mcg Microgram, or one millionth of a gram
NIH National Institutes of Health
ODS-NIH Office of Dietary Supplements-National Institutes of Health
OTC
Over the Counter
RAI Radioactive Iodine; also known as Radioisotope of Iodine or
Radioiodine
ThyCa ThyCa: Thyroid Cancer Survivors’ Association, Inc. (www.thyca.org)
TSH Thyroid-Stimulating Hormone
TSP Textured or Texturized Soy Protein
TVP Textured or Texturized Vegetable Protein
USDA United States Department of Agriculture
Appendix D: For Parents & Children Coping with Thyroid Cancer
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-5
A thyroid cancer diagnosis is always difficult to deal with, but it is especially heartbreaking when the
patient is a child we love. To try to make the journey a little easier for parents and children, we have
highlighted kid-friendly recipes in the Ninth Edition of the Low-Iodine Cookbook with a “K”
designation in the Index. Of course, all children do not have the same tastes, so please use these recipes
as suggestions to get you started.
Whether on the LID or not, young people thrive on healthy, nutritious food, and the cookbook offers a
lot of options. At the same time, you might find that this challenging time in their lives—and yours—
calls for a little indulgence, especially when other favorite foods are not permitted on the LID. To that
end, we have compiled a list of ideas, suggestions, and tips that we hope you find helpful. If you have
questions, please reach out to [email protected]. We are here to help!
Breakfast:
Using the griddle cakes (pancake) recipe on p.75, try pouring the batter into Mickey Mouse-shaped
cakes. After you flip them, add blueberries or LID-safe chocolate chips for the eyes and mouth. Serve
with warm maple syrup. You can also find lots of fun-shaped molds for pancakes too—everything from
space ships to dinosaurs, hearts, and stars. Explore to keep things fun for your child. (The grown-up kids
may enjoy it too!)
Some children really enjoy hot cereal. Oatmeal and hot wheat cereal are great options to start the day.
Keep it interesting with toppings such as LID-safe jams and jellies, LID-safe peanut butter, brown sugar,
LID-safe chocolate chips, raisins, etc.
The traditional US “toad in a hole” or “egg in a hole” recipe (cracking a whole egg into a hole cut out
into toast, and frying it) is not LID-safe due to the egg yolk. Instead, you can use fun cookie cut-out
shapes to make an opening in LID-safe bread and lightly toast it; place it in a frying pan then pour in egg
whites and cook that up for a nutritious start to the day.
Lunch & Dinner:
For lunch and dinner, please refer to the Index of Recipes and find foods that match your child’s taste.
For example, the cookbook provides you with all the instructions you need to make hamburgers on a
bun with pickles, fries, and ketchup! Other kid-friendly choices are available too, like spaghetti and
meatballs, chicken nuggets, and chili mac.
Snacks, Desserts, & Beverages:
Be sure to check out the snacks section starting on p.101. You will find inspiration for things to help the
kids stay full all day!
Please find desserts starting on p.87. In that section there are recipes for cookies, brownies, cakes, and
frosting.
It is hard for children who often drink milk. Please find recipes for nut milk and oat milk in the
Substitute Dairy section, starting on p.61. You can turn these “milks” into chocolate milk by adding
Hershey’s
®
Syrup called Simply 5. (Note that the regular Hershey’s Syrup is not LID safe. Always read
ingredients to be extra sure!) Or make hot cocoa by warming nut or oat milk on the stove, add sugar (or
sweetener of choice) and LID-safe cocoa powder; top it with an LID-safe marshmallow! While natural
fruit juice is also great option, please read labels. Many juice products add artificial coloring, flavoring,
etc. Melissa L. suggests Juicy Juice
®
brand, which was safe as of this publication date.
Appendix D: For Parents & Children Coping with Thyroid Cancer
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-5
More Kid-Friendly Snack Ideas:
“Ants on A Log” (peanut butter on celery or carrots with raisin “ants”)
Sliced fruit cut into shapes with cookie cutters
LID-safe sorbet or Frozen Banana “Ice Cream” (p.98)
Grilled Peanut Butter & Jelly Sandwich (LID-safe bread, peanut butter, and jelly fried on both sides
in vegetable oil until golden and melted)
LID-safe popcorn
Fruit leather and other dried fruits (but be sure to check ingredients—avoid red food dye #3/E127
and carrageenan)
We suggest avoiding red dye altogether for the two-three weeks while on the diet. Some food labels do
not specify which red dyes are used and food manufacturers may make substitutions without notifying
consumers.
LID-Safe Candy:
Halloween? Holiday? Birthday? Sweet tooth in the family? These candies, commonly available in the
US, are LID-safe at the time of the publication of the Ninth Edition of the Low-Iodine Cookbook:
Charms
®
Blow Pops; most chewing gum; gummy bears, in particular Black Forest
®
(avoid the Organic
Black Forest gummy bears due to containing agar as an ingredient) and Haribo
®
brands; Jolly
Ranchers
®
; Lemonheads
®
; Brach’s
®
Lemon Drops; Life Savers
®
; Nerds
®
; Skittles
®
; Sour Patch Kids
®
;
SweeTARTS
®
; Junior Mints
®
; Enjoy Life
®
dark chocolate bars; Glee Gum brand Gum Pops; Surf
Sweets
®
Organic Jelly Beans and Gummy Worms; and Starburst
®
. To be extra safe, we suggest sorting
out the candies to focus on the ones that do not use red dye. You can even make a game out of it where
you sort the Skittles, for example, and your child dealing with thyroid cancer can enjoy the yellow and
green ones, while the red and orange ones are put away for a later date by hiding them for a scavenger
hunt, to be held after treatment or scans are completed.
Candies with Ingredients Not Recommended on the LID:
At the time of the publication of the Ninth Edition of the Low-Iodine Cookbook, the following
candies—at least as sold in the U.S.—have ingredients that are not recommended while on the LID.
Remember that the diet is just for two to three weeks, in most cases, and the kids can have their favorite
treats when the diet is finished:
Dum Dums: Original Dum Dums
®
(a brand of lollipops) contain salt. Other varieties do not, so read
labels carefully.
Pez
®
uses Red Dye #3 as a food coloring.
Laffy Taffy
®
contains salt.
Candy corn contains salt.
Tootsie Rolls
®
and Tootsie Pops
®
contain milk and whey (a milk product).
Fruit by the Foot
®
contains carrageenan.
Pop Rocks
®
contain lactose, a milk product.
Hot Tamales
®
use Red Dye #3 as a food coloring.
Milk chocolate is not LID-safe, because of the milk content. Unfortunately, this rules out many popular
candies such as M&Ms
®
, Reese’s
®
Peanut Butter Cups, etc.
This list is provided by friends of ThyCa to help parents and children facing thyroid cancer. ThyCa itself
does not recommend or endorse any of these products.
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-6
Recipe Index Key
I = International flavors:
In recognition of our global user community, we attempted to add more global flavors to this 9
th
Edition. We’ve highlighted them here.
V = Veg*n-friendly:
We have noted some recipes as “veg*n-friendly.” This means that, in addition to being dairy-free
like all LID-safe recipes, these recipes also do not contain meat or meat products of any type. That
said, you may find recipes designated veg*n-friendly that contain animal products like honey and/or
egg whites. If you are a strict vegan, please make appropriate LID-friendly substitutions. Also note
that if a recipe is intended for use on meat (e.g., a dry rub), we did not designate it veg*n-friendly
although technically the ingredients are.
E/M = Level of difficulty:
None of the recipes found here are complex. Some may be time-consuming or use one or two
appliances (blenders, etc.), but they are not difficult. Therefore, we have limited our notations to E
for “easy” and M for “moderately complex” to refer to the level of difficulty. We do not indicate the
time needed to execute a recipe.
K = Kid-friendly:
Several parents helped us review the list of recipes for kid-friendliness to help you support your
child if they are dealing with thyroid cancer. We realize all children have different tastes, but we
hope this helps you get started in finding some useful recipes.
Recipe Title Recipe Section I
V
E/M K
Page
Apples
Apple Cake
Desserts/Cakes
V
E
K
87
Apple Cashew Salad
Salads
V
E
18
Apple Crisp
Desserts/Pies & Crisps
V
E
K
96
Apple Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Apple Pie
Desserts/Pies & Crisps
V
M
K
96
Apple Waldorf
-
Style Salad
Salads
V
M
18
Apple Walnut Cake
Desserts/Cakes
V
E
K
87
Microwaved Cinnamon Apple
Desserts/Other Desserts
V
E
K
99
Peanut Butter Apple Rings
Snacks
V
E
K
102
Sautéed Apples for Pork
Lamb & Pork
E
59
Asparagus
Roasted Asparagus
Vegetables
V
E
66
Tomatoes, Beef, & Asparagus
Beef
E
46
Avocado
Avocado
Chocolate Pudding
Desserts/Other Desserts
V
E
K
97
Avocado Ideas & Tips
Substitute Dairy
V
E
61
Avocado Mousse
Desserts/Other Desserts
V
E
K
97
Guacamole Dip with Tortilla
Chips
Dips, Spreads, & Appetizers I
V
M 69
Bananas
Baked Bananas
Desserts/Other Desserts
V
E
K
97
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-7
Recipe Title Recipe Section I
V
E/M K
Page
Banana Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Banana Chocolate Peanut Butter
Smoothie
Breakfast
V
M K
72
Banana Coconut Bread Breads & Muffins, etc./Quick
Breads &
Muffins
V
E K
77
Banana Oatmeal Breakfast
Cookies
Breakfast
V
E K
72
Banana
-
Blueberry Cake
Desserts/Cakes
V
E
K
87
Banana-Nut Griddle Cakes
Breakfast
V
E
K
73
Fried Banana Cakes
Desserts/Other Desserts
V
M
K
98
Frozen Banana
“Ice Cream”
Desserts/Other Desserts
V
E
K
98
Whole Wheat Banana Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
80
Beans/Legumes
Black Bean & Chicken Tostadas
Poultry
I
M
K
47
Black Bean & Corn Salsa
Dips,
Spreads, & Appetizers
V
E
69
Black Bean Dip
Dips, Spreads, & Appetizers
V
M
69
Black Bean Salad
Salads
V
E
18
Chili with Corn
Soups & Stews
V
E
K
29
Falafel Sandwiches
Vegetables
I
V
M
64
Hummus with Clementines
Dips,
Spreads, & Appetizers
V
M
70
Lily’s Hummus
Dips, Spreads, & Appetizers
I
V
M
70
Soup, Black Bean
Soups & Stews
V
M
30
Soup, Brazilian Black Bean
Soups & Stews
I
V
M
30
Soup, Lentil
Soups & Stews
V
E
32
Soup, Split Pea &
Carrot
Soups & Stews
V
E
33
Stew, Cabbage & Bean
Soups & Stews
E
35
Tip Box: An important tip about
cooking dried kidney beans
safely
Poultry
55
Beef
Beef & Pepper Medley
Beef
M
42
Beef Curry
Beef
E
42
Chili
Soups & Stews
E
K
29
Chili Mac
Beef
E
K
42
Easy Pot Roast
Beef
E
K
42
Fajitas
—
Beef or Chicken
Beef
M
K
43
Fried Steak or Chicken Fingers
Beef
E
K
43
Ground Beef Stroganoff
Beef
E
K
43
Hamburger En Papillote
Beef
E
K
43
Joanna’s Meatloaf
Beef
E
K
43
LID Goulash
Beef
E
K
44
Lime Steak Rotini
Beef
E
44
Mini Meatloaves
Beef
E
K
44
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-8
Recipe Title Recipe Section I
V
E/M K
Page
Quasi Meatloaf, Meatballs, or
Stuffing for Cabbage Rolls
Beef
E K
44
Scottish Beer Pot Roast (Slow
Cooker)
Beef I
E 45
Sloppy Joes
Beef
E
K
45
Spaghetti & Meatballs
Pasta, Rice, & Grains
M
K
40
Stew, Beef
Soups & Stews
M
K
34
Stew, Veal
Soups & Stews
M
35
Stuffed Sweet
Green Peppers
Beef
M
45
Tacos
Beef
M
K
45
Tomatoes, Beef, & Asparagus
Beef
E
46
Venezuelan Beef
Beef
I
E
46
Berries
Berry Pie
Desserts/Pies & Crisps
V
M
K
96
Cathy’s Blueberry Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Green Salad with Strawberry
Dressing
Salads
V
M K
20
Strawberry Nut Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
80
Biscuits Breads & Muffins, etc./Biscuits,
Tortillas, & Other
Baked Goods
V
E K
86
Bread Machine
Basic White Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
81
Focaccia Bread (Bread Machine) Breads & Muffins, etc./Yeast
Breads & Rolls
I
V
M 81
Golden Honey Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
83
Hawaiian Sweet Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
83
Multi-Grain Wheat Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads &
Rolls
V
M 83
Whole Wheat Bread Recipe
(Bread Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E 85
Tip Box: But wait—I don’t have
a bread machine!
Breads & Muffins, etc./Yeast
Breads & Rolls
82
Breads, Quick
Banana Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Banana Coconut Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Chocolate Zucchini Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
77
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-9
Recipe Title Recipe Section I
V
E/M K
Page
Cinnamon Raisin Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
78
Dairy-Free Cornbread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Pumpkin Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Zucchini Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
80
Breads, Yeast
Basic White Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
81
Cinnamon Rolls Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
81
Easy 40-Minute
Hamburger/Sandwich Buns
Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
81
Focaccia Bread (Bread Machine) Breads & Muffins, etc./Yeast
Breads & Rolls
I
V
M 81
French Bread Breads & Muffins, etc./Yeast
Breads & Rolls
I
V
M K
82
Golden Honey Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
83
Hawaiian Sweet Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
83
Multi-Grain Wheat Bread (Bread
Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
M 83
No-Knead Bread Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
83
Pão Caseiro (Portuguese Bread) Breads & Muffins, etc./Yeast
Breads & Rolls
I
V
M K
84
Pita Bread with Focaccia
Variation
Breads & Muffins, etc./Yeast
Breads & Rolls
I
V
M K
84
Simple White Bread Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
85
Whole Wheat Bread Recipe
(Bread Machine)
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E 85
Tip Box: Bagel tip Breads & Muffins, etc./Quick
Breads & Muffins
80
Tip Box: How to make potato
water for bread recipes
Breads & Muffins, etc./Quick
Breads & Muffins
78
Brownies
Blond Praline Brownies
Desserts/Cookies & Bars
V
E
K
90
Bridget’s Best Brownie Bites
Desserts/Cookies & Bars
V
E
K
90
Frances’ Brownies
Desserts/Cookies & Bars
V
E
K
92
Microwave Brownie-in-a-Mug Desserts/Other Desserts
V
E K
99
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-10
Recipe Title Recipe Section I
V
E/M K
Page
Cabbage
Cole Slaw
Salads
V
E
19
Coleslaw, Tangy
Salads
V
E
19
Quasi Meatloaf, Meatballs, or
Stuffing for Cabbage Rolls
Beef
M 44
Stew, Cabbage
Soups & Stews
V
E
35
Stew, Cabbage & Bean
Soups & Stews
E
35
Unstuffed Cabbage with Turkey
Poultry
M
56
Cakes
Apple Cake
Desserts/Cakes
V
E
K
87
Apple Walnut Cake
Desserts/Cakes
V
E
K
87
Banana
-
Blueberry Cake
Desserts/Cakes
V
E
K
87
Brenda’s Chocolate Cake
Desserts/Cakes
V
E
K
87
Frosting
Desserts/Cakes
V
E
K
88
Hot Fudge Pudding Cake
Desserts/Cakes
V
M
K
88
Nana’s Portuguese Chocolate
Applesauce Cake
Desserts/Cakes I
V
E K
88
Nina’s Chocolate Cake
Desserts/Cakes
V
E
K
89
Wacky Cake
Desserts/Cakes
V
E
K
89
Tip Box: Adapt your favorite
cake
recipe
Desserts/Cakes
88
Tip Box: Angel food cake
Desserts/Cakes
87
Tip Box: Example of a recipe
overhaul
Desserts/Cakes
89
Carrots
Gulerodsalat (Carrot Salad)
Salads
I
V
E
K
20
Pan
-
Fried Carrots &
Cauliflower
Vegetables
V
E
66
Roasted Carrots with Fennel
Vegetables
V
E
66
Soup, Curried Carrot
Soups & Stews
I
V
M
32
Cauliflower
Pan
-
Fried Carrots & Cauliflower
Vegetables
V
E
66
Soup, Cauliflower
Soups &
Stews
V
M
31
Cereal
German 5
-
Minute Müsli
Breakfast
I
V
E
74
Grandma B’s Easy Granola
Breakfast
V
E
K
75
Sherri’s Homemade Granola
Breakfast
V
E
K
76
Cheese Replacement
Grated “Cheese”
Replacement
Substitute Dairy
V
M
61
Vegan “Parmesan Cheese”
Substitute Dairy
V
E
62
Chicken
Basic Whole Roasted Chicken
Poultry
E
K
47
Black Bean & Chicken Tostadas
Poultry
M
K
47
Bolivian Chicken
Poultry
I
M
47
“Breaded” Chicken Cutlets
Poultry
E
K
48
Charlie’s Chicken Salad
Salads
M
K
18
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-11
Recipe Title Recipe Section I
V
E/M K
Page
Chicken Breast Chasseur
Poultry
I
M
48
Chicken Curry
Poultry
E
48
Chicken for Tacos or Taco Salad
(Slow Cooker)
Poultry
E 49
Chicken Giuseppe
Poultry
E
49
Chicken Nuggets
Poultry
E
K
49
Chicken Pesto
Poultry
M
49
Chicken Rice Salad
Salads
M
18
Chicken Stir
-
Fry
Poultry
M
K
50
Chicken with Apricot Sauce
Poultry
E
K
50
Chicken with Orzo
Poultry
E
50
Chicken with Sweet Peppers &
Garlic
Poultry
E 50
Creole Skillet Dinner
Poultry
M
50
Easy Orange Chicken
Poultry
E
51
Fajitas
—
Beef or Chicken
Beef
M
K
43
Fried Steak or Chicken Fingers
Beef
E
K
43
Garlic Chicken with Balsamic
Vinegar
Poultry
E 51
Garlic Lime Chicken
Poultry
E
51
Greek Grilled Chicken
Poultry
I
E
52
Grilled Lemon Chicken with
Basil Sauce
Poultry
M 52
Herbes de Provence Chicken
Poultry
I
E
52
Honey Mustard Chicken
Poultry
E
52
Italian Chicken
Poultry
I
M
53
Lemon Baked Chicken
Poultry
E
K
53
Lemon Honey Chicken & Rice
Poultry
M
K
53
Moroccan-Style Stewed Chicken
(Slow Cooker)
Poultry I
M 53
Orange
-
Ginger Chicken
Poultry
E
54
Pasta with Chicken & Peppers
Poultry
M
54
Pecan
-
Crusted Chicken
Poultry
E
54
Portobello Mushrooms &
Chicken
Poultry
E 54
Sesame Chicken Nuggets
Poultry
E
K
55
Slow
-
Cooker Latin Chicken
Poultry
I
M
55
Soup, Chicken Noodle
Soups & Stews
E
K
31
Soup, Chicken Tortilla
Soups & Stews
I
M
K
32
Stock, Chicken
Soups & Stews
M
36
Sweet Apple Chicken
Poultry
E
K
55
Chili Powder
Spices & Condiments
V
E
27
Chocolate/Cocoa
Brenda’s Chocolate Cake
Desserts/Cakes
V
E
K
87
Chocolate Cookies
Desserts/Cookies & Bars
V
E
K
91
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-12
Recipe Title Recipe Section I
V
E/M K
Page
Chocolate Fudgy Spice Cookies
Desserts/Cookies & Bars
V
E
K
91
Chocolate Pecan Drop Cookies
Desserts/Cookies & Bars
V
E
K
91
Cookie Dough Dip
Desserts/Other Desserts
V
M
K
97
Flourless Chocolate Almond
Cookies
Desserts/Cookies & Bars
V
E K
91
Flourless Fudge Cookies
Desserts/Cookies & Bars
V
E
K
91
Grandma Sylvia’s Chocolate
Macaroons
Desserts/Cookies & Bars
V
M K
92
Hot Fudge Pudding Cake
Desserts/Cakes
V
M
K
88
Jennifer’s Chocolate Chip
Cookies
Desserts/Cookies & Bars
V
E K
93
Nana’s Portuguese Chocolate
Applesauce Cake
Desserts/Cakes I
V
E K
88
Nina’s Chocolate Cake
Desserts/Cakes
V
E
K
89
Wacky Cake
Desserts/Cakes
V
E
K
89
Cookies & Bars
Best Oat Cookies That Ever
Existed
Desserts/Cookies & Bars
V
E K
90
Blond Praline Brownies
Desserts/Cookies & Bars
V
E
K
90
Bridget’s Best Brownie Bites
Desserts/Cookies & Bars
V
E
K
90
Chewy Oatmeal Cookies
Desserts/Cookies & Bars
V
E
K
90
Chocolate Cookies
Desserts/Cookies & Bars
V
E
K
91
Chocolate Fudgy Spice Cookies
Desserts/Cookies & Bars
V
E
K
91
Chocolate Pecan Drop Cookies
Desserts/Cookies & Bars
V
E
K
91
Flourless Chocolate Almond
Cookies
Desserts/Cookies & Bars
V
E K
91
Flourless Fudge Cookies
Desserts/Cookies & Bars
V
E
K
91
Forgotten Cookies
Desserts/Cookies & Bars
V
M
K
92
Frances’ Brownies
Desserts/Cookies & Bars
V
E
K
92
Grandma Sylvia’s Chocolate
Macaroons
Desserts/Cookies & Bars
V
M K
92
Jennifer’s Chocolate Chip
Cookies
Desserts/Cookies & Bars
V
E K
93
Line’s Meringue-Style Cookies:
3 Varieties
Desserts/Cookies & Bars
V
M K
93
Matzo Cookies
Desserts/Cookies & Bars
V
E
K
93
Molasses Sugar Cookies
Desserts/Cookies & Bars
V
E
K
94
No
-
Bake Cookies
Desserts/Cookies & Bars
V
E
K
94
No-Bake Easy Holiday Rum
Balls
Desserts/Cookies & Bars
V
E 94
Oatmeal Cookies
Desserts/Cookies & Bars
V
E
K
94
Peanut Butter Balls
Desserts/Cookies & Bars
V
E
K
94
Peanut Butter Cookies
Desserts/Cookies & Bars
V
E
K
95
Pecan Cookies
Desserts/Cookies & Bars
V
E
K
95
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-13
Recipe Title Recipe Section I
V
E/M K
Page
Tip Box: Shopping for
Parve/Pareve items
Desserts/Cookies & Bars
92
Corn/Cornmeal
Black Bean & Corn Salsa
Dips, Spreads, & Appetizers
V
E
69
Chili with Corn
Soups & Stews
V
E
K
29
Corn Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
78
Corn Salad, Fresh
Salads
V
M
1
9
Corn Salad, Shoepeg
Salads
V
E
1
9
Dairy-Free Cornbread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Polenta
Vegetables
I
V
E
66
Crackers Breads & Muffins, etc./Biscuits,
Tortillas, &
Other Baked Goods
V
E K
86
Croutons, Toasted
Salad
V
E
23
Donuts, Mom’s
Breakfast
V
M
K
75
Dressing
Dressing, Asian Salad
Dressings & Marinades
I
V
E
24
Dressing, Balsamic Vinaigrette
Dressings & Marinades
V
E
24
Dressing, French Vinaigrette
Dressings & Marinades
I
V
E
24
Dressing, Italian Mix
Dressings & Marinades
V
E
K
2
4
Dressing, Nutty
Dressings & Marinades
V
E
24
Dressing, Poppy Seed
Dressings & Marinades
V
E
24
Dressing, Sweet &
Sour
Dressings & Marinades
V
E
25
Dressing, Sweet French
Dressings & Marinades
V
E
K
25
Tip Box: Dressings & Marinades
Dressings & Marinades
25
Eggplant
Eggplant Curry
Vegetables
I
V
M
63
Fried Eggplant
Vegetables
V
M
64
Eggs
Easy LID Matzah Brei
Breakfast
V
E
73
Easy Potato & Egg Breakfast
Breakfast
V
E
K
74
Egg Salad
Salads
V
E
K
1
9
Egg Salad with Avocado
Salads
V
E
20
Olé Omelet!
Breakfast
V
E
75
Potato & Egg White Frittata with
Onions & Asparagus
Breakfast
V
E 76
Frosting
Desserts/Cakes
V
E
K
88
Fruit
Frozen Fruit Concoction
Desserts/Other Desserts
V
E
99
Haroseth (Fruit & Nut Spread)
Dips, Spreads, &
Appetizers
V
M
69
Garlic, Roasted
Dips, Spreads, & Appetizers
V
E
70
Granola
Bridget’s Chewy Granola Bars
Snacks
V
M
K
10
1
Grandma B’s Easy Granola
Breakfast
V
E
K
75
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-14
Recipe Title Recipe Section I
V
E/M K
Page
Granola Bars
Snacks
V
M
K
102
Homemade Granola Bars
Snacks
V
M
K
102
Sherri’s Homemade Granola
Breakfast
V
E
K
76
Greens with Vinaigrette
Salad
V
E
20
Gumbo, Basic
Soups & Stews
V
M
30
Ketchup
Ketchup, Homemade
Spices & Condiments
V
E
K
27
Tip Box: Ketchup &
Mustard
Spices & Condiments
27
Lamb
Grilled Butterflied Leg of Lamb
Lamb & Pork
E
58
Soup, Vegetable & Lamb
Soups & Stews
I
M
34
Margarine
Substitute Dairy
V
E
K
62
Marinades
Marinade, Chicken
Kabob
Dressings & Marinades
E
K
25
Marinade, Lime Cilantro
Dressings & Marinades
I
E
25
Matzah/Matzo
Easy LID Matzah Brei
Breakfast
V
E
73
Matzo Cookies
Desserts/Cookies & Bars
V
E
K
93
Tip Box: Shopping for
Parve/Pareve items
Desserts/Cookies & Bars
92
Mayonnaise, Blender
Spices & Condiments
V
M
26
Milks
Basic Nut Milk Recipe
Substitute Dairy
V
M
K
61
Oat Milk
Substitute Dairy
V
M
K
62
Tip Box: Melt a
marshmallow…
Substitute Dairy
62
Molasses Sugar Cookies
Desserts/Cookies & Bars
V
E
K
94
Muffins
Apple Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Cathy’s Blueberry Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
77
Corn Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
78
Mel’s Zucchini Carrot Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
79
Orange Oat Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Strawberry Nut Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
80
Whole Wheat Banana Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
80
Mushroom Caps, Stuffed
Vegetables
V
E
67
Mustard
Mustard, Homemade
Spices & Condiments
V
E
K
27
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-15
Recipe Title Recipe Section I
V
E/M K
Page
Tip Box: Ketchup & Mustard Spices & Condiments
27
Nuts/Seeds
Basic Nut Milk Recipe
Substitute Dairy
V
M
K
61
Cinnamon Almonds
Snacks
V
M
101
Corny Nuts
Snacks
V
M
101
Grated “Cheese” Replacement
Substitute Dairy
V
M
61
Haroseth (Fruit & Nut Spread)
Dips, Spreads, & Appetizers
V
M
69
Maple Nut Snack
Snacks
V
E
K
102
Mary’s Spiced Nuts
Snacks
V
E
102
Pecan
Cookies
Desserts/Cookies & Bars
V
E
K
95
Rosemary-Roasted Cashews &
Almonds
Snacks
V
M 103
Spicy Pumpkin Seeds
Snacks
V
E
103
Toasted Almonds
Salads
V
E
23
Vegan “Parmesan Cheese”
Substitute Dairy
V
E
62
Oats
Apple Morning Oats
Breakfast
V
E
K
72
Baked Oatmeal
Breakfast
V
E
K
72
Banana Oatmeal Breakfast
Cookies
Breakfast
V
E K
72
Best Oat Cookies That Ever
Existed
Desserts/Cookies & Bars
V
E K
90
Chewy Oatmeal Cookies
Desserts/Cookies & Bars
V
E
K
90
Fruit & Oatmeal
Breakfast
V
E
K
74
German 5
-
Minute Müsli
Breakfast
I
V
E
74
Oat Milk
Substitute Dairy
V
M
K
62
Oatmeal Cookies
Desserts/Cookies & Bars
V
E
K
94
Orange Oat Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Overnight Oats
Breakfast
V
E
76
Onion Salad, Brazilian Style
Salad
I
V
M
20
Oranges, Aztec
Snacks
V
E
101
Pancakes/Waffles
Banana
-
Nut Griddle Cakes
Breakfast
V
E
K
73
Blueberry Pancakes
Breakfast
V
E
K
73
Cinnamon Waffles
Breakfast
V
M
K
73
European
-
Style Pancakes/Crêpes
Breakfast
I
V
E
K
74
Griddle Cakes
Breakfast
V
E
K
75
Papaya, Cooked
Desserts/Other Desserts
V
M
97
Pasta
Chicken
with Orzo
Poultry
E
50
Chili Mac
Beef
E
K
42
Giordano Spaghetti
Pasta, Rice, & Grains
V
E
38
Lemon Pasta with Gremolata
Pasta, Rice, & Grains
I
V
E
39
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-16
Recipe Title Recipe Section I
V
E/M K
Page
Ligurian Potatoes, Green Beans,
& Pasta
Vegetables I
V
M 65
Orzo
Cranberry Salad
Salads
V
E
21
Pasta & Pea Salad
Salads
V
E
21
Pasta Salad Primavera
Salads
V
E
21
Pasta Salad with Lemon
Dressing
Salads
V
E 21
Pasta Salad, Tomato Basil
Salads
V
E
22
Pasta with Chicken & Peppers
Poultry
M
54
Pesto for Pasta, etc.
Pasta, Rice, & Grains
V
E
39
Soup, Vegetable Minestrone
Soups & Stews
V
E
3
4
Spaghetti & Meatballs
Pasta, Rice, & Grains
M
K
40
Spaghetti with Tomato
Mushroom Sauce
Pasta, Rice, & Grains
V
E K
40
Spanish
-
Style Orzo
Pasta, Rice, & Grains
I
E
40
Tomato Sauce, Fresh
Pasta, Rice, & Grains
V
E
K
40
Very Easy Macaroni with Meat
Sauce
Pasta, Rice, & Grains
E K
41
Tip Box: Most Pasta is Safe, etc.
Pasta, Rice, & Grains
41
Peach Soup, Chilled
Soups & Stews
V
M
29
Peanut Butter
Banana Chocolate Peanut Butter
Smoothie
Breakfast
V
M K
72
Chocolate Peanut Butter
Dips, Spreads, & Appetizers
V
E
K
71
Dark Chocolate Peanut Butter
Cups
Desserts/Other Desserts
V
M K
97
Honey Peanut Butter
Dips, Spreads, & Appetizers
V
E
K
71
No
-
Bake Cookies
Desserts/Cookies & Bars
V
E
K
94
Peanut Butter Apple Rings
Snacks
V
E
K
102
Peanut Butter Balls
Desserts/Cookies & Bars
V
E
K
94
Peanut Butter Cookies
Desserts/Cookies & Bars
V
E
K
95
Plain Peanut Butter
Dips, Spreads, & Appetizers
V
E
K
71
Three Peanut Butters
Dips, Spreads, & Appetizers
V
E
K
71
Pears, Caramelized
Desserts/Other Desserts
V
E
K
9
7
Peppers
Roasted Bell Peppers
Vegetables
V
M
66
Stuffed Sweet Green Peppers
Beef
M
45
Pickles, Wisconsin Refrigerator
Dips, Spreads, & Appetizers
V
E
71
Pies & Crisps
Apple Crisp
Desserts/Pies & Crisps
V
E
K
96
Apple Pie
Desserts/Pies & Crisps
V
M
K
96
Berry Pie
Desserts/Pies & Crisps
V
M
K
96
Oil Pie Crust
Desserts/Pies & Crisps
V
E
K
96
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-17
Pie Crust Desserts/Pies & Crisps
V
E K
96
Pineapple
Pineapple Salsa
Dips, Spreads, & Appetizers
V
E
70
Spiced Pineapple
Snacks
V
E
10
3
Pizza
Kari’s Pizza, Using Kim’s Soft
Pretzel Dough
Vegetables
V
M K
65
Quick Mix Thin & Crispy Pizza
Crust
with Topping Suggestions
Breads & Muffins, etc./Yeast
Breads & Rolls
V
E K
84
Popcorn Seasoning
Snacks
V
E
K
103
Pork
Apple
-
Smothered Pork Chops
Lamb & Pork
E
K
57
Asian Pork
Lamb & Pork
I
M
57
BBQ Pork
Lamb & Pork
E
K
57
“Breaded” Pork Chops
Lamb & Pork
E
K
57
Breakfast Sausage
Lamb & Pork
E
K
57
Cheryl’s Grilled Pork Chops
with Mashed Sweet Potatoes
Lamb & Pork
E K
58
Easy Peach (or Apricot, or
Apricot
-
Orange...) Pork
Lamb & Pork
E K
58
Fall Festive Pork Chops
Lamb & Pork
E
K
58
Maple Fennel Country Sausage
Patties
Lamb & Pork
E K
59
Pork Carnitas (Serve with
Homemade Soft Flour Tortillas
& Salsa Fresca)
Lamb & Pork I
M K
59
Pork Chops in Orange Sauce
Lamb & Pork
E
K
59
Pork Roast over Potatoes (Slow
Cooker)
Lamb & Pork
E K
59
Slow
-
Cooker Pork Roast
Lamb & Pork
E
K
60
Potatoes
Candied Sweet Potatoes
Vegetables
V
E
K
63
Chewy Potato Fries
Vegetables
V
E
K
63
French Fries
Vegetables
V
E
K
64
Hash Browns
Vegetables
V
M
K
64
June’s Potato Latkes
Vegetables
V
M
65
Potato Chips
—
A Handy Tip
Snacks
V
E
K
103
Potato Salad, Bavarian Style
Salads
I
M
22
Potato Salad, Spanish Style
Salads
I
V
E
22
Really Easy Sweet Potato
Vegetables
V
E
K
66
Roasted Sweet Potatoes
Vegetables
V
M
66
Rosemary Garlic Roasted
Potatoes
Vegetables
V
E 67
Pretzels, Kim’s Soft Breads & Muffins, etc./Yeast
Breads & Rolls
V
M K
83
Pudding
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-18
Avocado Chocolate Pudding
Desserts/Other Desserts
V
E
K
97
Avocado
Mousse
Desserts/Other Desserts
V
E
K
97
Lemon “Curd”
Desserts/Other Desserts
V
E
K
99
Pudim de Claras
Desserts/Other Desserts
I
V
M
K
99
Rice Pudding
Desserts/Other Desserts
V
M
K
100
Pumpkin
Pumpkin Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
E K
79
Pumpkin Butter
Dips, Spreads, & Appetizers
V
E
K
70
Rice
Chicken Rice Salad
Salads
M
18
Confetti Rice Bake
Pasta, Rice, & Grains
E
K
38
Creole Skillet Dinner
Poultry
M
50
Fried Rice
Pasta, Rice, & Grains
M
K
38
Harvest Rice Stuffing
Pasta, Rice, & Grains
M
38
Lemon Honey Chicken & Rice
Poultry
M
53
Rice Pudding
Desserts/Other Desserts
V
M
K
100
Sauces, Glazes, & Rubs
Asian Sauce
Spices & Condiments
I
V
E
26
Bar
-
B
-
Que Sauce, Spicy
Spices & Condiments
V
E
26
Blackening Mixture
Spices & Condiments
E
26
Fruit Glaze for Meats
Spices & Condiments
M
K
2
7
Jonathan’s Dry Rub
Spices &
Condiments
E
27
Peppered Steak Rub
Spices & Condiments
E
28
Red Chile Sauce
Spices & Condiments
V
M
28
Sesame Seed Paste (Tahini)
Dips, Spreads, & Appetizers
I
V
M
71
Slow-Cooker Recipes
Chicken for Tacos or Taco Salad
(Slow Cooker)
Poultry
E 49
Moroccan-Style Stewed Chicken
(Slow Cooker)
Poultry I
M 53
Pork Roast over Potatoes (Slow
Cooker)
Lamb & Pork
E K
59
Scottish Beer Pot Roast (Slow
Cooker)
Beef I
E 45
Slow
-
Cooker Latin
Chicken
Poultry
I
M
55
Slow
-
Cooker Pork Roast
Lamb & Pork
E
K
60
Tip Box: An important tip about
cooking dried kidney beans
safely
Poultry
55
Tip Box: Convert a Slow-Cooker
Recipe…
Poultry
54
Smoothies/Shakes
Banana Chocolate Peanut Butter
Smoothie
Breakfast
V
M K
72
Frozen Fruit Concoction
Desserts/Other Desserts
V
E
99
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-19
Fruit Shake
Breakfast
V
E
K
74
Fruit Smoothie
Breakfast
V
E
K
74
Snack Ideas (Tip Box)
Snacks
103
Sorbet, Fresh Fruit
Desserts/Other Desserts
V
M
K
98
Spinach
Spinach Apple Salad
Salads
V
E
22
Spinach Salad
Salads
V
E
2
2
Spinach Salad, Warm
Salads
E
2
3
Squash
Roasted Yellow Squash
Vegetables
V
E
67
Soup, Butternut Squash
Soups & Stews
V
M
31
Tacos
Taco Seasoning Mix
Spices & Condiments
E
K
28
Tacos
Beef
M
K
45
Tahini (Sesame Seed Paste)
Dips, Spreads, &
Appetizers
I
V
M
71
Tip Boxes
Adapt your favorite cake recipe
Desserts/Cakes
88
An important tip about cooking
dried kidney beans safely
Poultry
55
Angel food cake
Desserts/Cakes
87
Bagel tip Breads & Muffins, etc./Quick
Breads & Muffins
80
But wait—I don’t have a bread
machine!
Breads & Muffins, etc./Yeast
Breads & Rolls
82
Convert a Slow
-
Cooker Recipe
Poultry
54
Dress your favorite salad…
Salads
20
Dressings & Marinades
Dressings & Marinades
25
Easy Salad Tip
Salads
23
Example of a recipe overhaul
Desserts/Cakes
89
How to make potato water for
bread recipes
Breads & Muffins, etc./Quick
Breads & Muffins
78
Ketchup & Mustard
Spices & Condiments
27
LID Food Storage & Labeling
Soups & Stews
31
Melt a marshmallow…
Substitute Dairy
62
More Snack Ideas
Snacks
103
Most Pasta is Safe, etc.
Pasta, Rice, & Grains
41
Shopping for Parve/Pareve items
Desserts/Cookies & Bars
92
Substituting Beef or Pork for
Lamb or Veal
Soups & Stews
33
Try various vinegars
Salads
21
Veg*ns may enjoy making seitan
Vegetables
64
Tomatoes
Rafael’s Pico de Gallo
Dips, Spreads, & Appetizers
I
V
E
70
Salsa Fresca
Dips, Spreads, & Appetizers
I
V
E
71
Stewed Tomatoes
Vegetables
V
M
67
Stock, Tomato
Vegetable
Soups & Stews
V
M
36
Appendix E: Index of Recipes
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-20
Tabouli (Tabbouleh, Wheat
Salad)
Salads I
V
M 23
Tomato Sauce, Fresh
Pasta, Rice, & Grains
V
E
K
40
Tomatoes, Beef, & Asparagus
Beef
E
46
Tortillas
Tortillas, Fried Breads & Muffins, etc./Biscuits,
Tortillas, & Other Baked Goods
I
V
M K
86
Tortillas, Griddle Breads & Muffins, etc./Biscuits,
Tortillas, & Other Baked Goods
I
V
M K
86
Turkey
George’s Turkey Bolognese
Poultry
E
K
51
Rosemary
Turkey
Poultry
E
54
Turkey Burgers
Poultry
E
K
56
Unstuffed Cabbage with Turkey
Poultry
M
56
Veal Stew
Soups & Stews
M
35
Vegetables, Misc.
Lemony Roasted Vegetables
Vegetables
V
E
65
Roasted Winter
Vegetables
Vegetables
V
E
67
Soup, Hot & Sour
Soups & Stews
I
E
32
Soup, Sweet Potato, Romany
Style
Soups & Stews I
V
E 33
Soup, Vegetable (Roasted
Vegetable)
Soups & Stews
V
M 33
Soup, Vegetable Minestrone
Soups & Stews
V
E
34
Stew, Vegetable
Soups & Stews
V
M
36
Stock, Vegetable
Soups & Stews
V
E
37
Vegetarian Sauce for Pasta or
Rice
Vegetables
V
M 68
Veggie Burgers
Vegetables
V
M
68
Wheat Salad (Tabouli, Tabbouleh)
Salad
I
V
M
2
3
Zucchini
Chocolate Zucchini Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
77
Crunchy Zucchini & Tomatoes
Vegetables
V
M
63
Mel’s Zucchini Carrot Muffins Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
79
Zucchini Bread Breads & Muffins, etc./Quick
Breads & Muffins
V
M K
80
Zucchini Fajitas Vegetables
V
E 68
Recipedia: For even more LID-safe recipes, please check out our Recipedia online at www.thyca.org.
Appendix F: For People Using a Feeding Tube
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-21
As if being diagnosed with thyroid cancer were not difficult enough, following the Low-Iodine Diet
(LID) adds its own challenges. For people dependent upon a feeding tube, though, these challenges are
significantly greater. Most liquid nutritional supplements and commercial shakes are incompatible with
the LID because they are iodine-fortified or contain sea salt, soy, whey, or other dairy-based ingredients.
However, we did find one that is LID-safe and you should ask your medical care team if the use of
Evolve® Protein Shakes (chocolate, vanilla, and mocha flavors—pre-made shakes only, the powder
form contains salt) is suitable for you. This nutritional shake is listed in our Appendix A.
First and foremost, talk to your medical care team to make sure they are comfortable with any changes
you make to your diet to comply with the LID’s guidelines, including switching from commercial liquid
nutrition formulations to homemade foods.
Most foods can be made into a smoothie consistency or puréed by adding a variety of LID-safe liquids.
Here is a list of LID-safe liquids you can use: Water, fruit juices, apple cider, LID-safe broths and stocks
(pages 36 & 37), vegetable oils, and LID-safe nut and oat “milks” (pages 61 & 62).
Our research has shown that making your own liquefied foods can be quite challenging. A resource we
recommend is The Oley Foundation at https://oley.org/page/TFTips_LandingPage.
We also found a company named Real Foods Blends™ that makes blended meals, some of which are
LID-safe. You can read about their nutritional information, and place an order at
https://www.realfoodblends.com. They also have a Registered Dietitian that you can meet with. Our
research suggests you may use their products as follows:
Real Food Blends
Meal
Ingredients LID compliance Recommendation
Turkey, Sweet
Potatoes & Peaches
Sweet Potatoes,
Peaches, Cooked
Turkey, Water, Olive
Oil, Green Beans
All LID-safe
ingredients
Enjoy as part of your
LID
Chicken, Carrots &
Brown Rice
Orange Juice,
Cooked Chicken,
Carrots, Brown Rice,
Grapeseed oil, Water,
Ginger, Roasted
Sunflower Seeds
The ingredients are
LID-safe, yet
generally we
recommend basmati
rice as being best for
the LID
Enjoy as part of your
LID
Beef, Potatoes &
Spinach
Pineapple Juice,
Ground Beef,
Potatoes, Spinach,
Grapeseed Oil
The ingredients are
safe, yet we do
recommend limiting
spinach (page 6)
Enjoy in moderation
as part of your LID
Appendix F: For People Using a Feeding Tube
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-22
Real Food Blends
Meal
Ingredients LID compliance Recommendation
Quinoa, Kale &
Hemp
Grape Juice, Water,
Kale, Hemp Powder,
Extra Virgin Olive
Oil, Quinoa,
Cinnamon
Kale is cruciferous
vegetable (page 6)
and should be eaten
in moderation. We do
not know much about
hemp powder.
We suggest this
should be avoided
while on the LID
Eggs, Apples & Oats Apples, Whole Eggs,
Water, Zucchini,
Flaxseed Oil, Rolled
Oats
Egg yolks are not
LID-safe
Do not use while on
the LID
Salmon, Oats &
Squash
Pomegranate Juice,
Water, Squash Puree,
Salmon, Rolled Oats,
Flaxseed Oil
Seafood is not LID-
safe
Do not use while on
the LID
While practically all the recipes in this cookbook could, in theory, be liquefied, some lend themselves to
the process better than others. We are providing a list of those recipes here, with their page numbers and
suggested adaptations to liquefy them. We hope this helps make the process a bit easier for you. If you
have questions, feel free to reach out to rec[email protected]—we are here to help!
Meal
Recipe
Adaptation(s)
Page
Breakfast Apple Morning Oats Increase water & apple cider or
juice
72
Breakfast
Fruit & Oatmeal
Increase water
74
Breakfast Overnight Oats Increase LID-safe milk or
water
76
Lunch/Dinner Most of the soup and stew
recipes
Increase water or stock 29-37
Snack/Dessert
Chilled Peach Soup
Adjust water as needed
29
Snack/Dessert Hot Fudge Pudding Cake After baking, mix with LID-
safe oat or nut milks to make a
“cake shake”
88
Snack/Dessert
Frozen Fruit Sorbet
Add additional orange juice
98
Snack/Dessert
Frozen Banana “Ice Cream”
See variation
98
Beverages/
Smoothies
Banana Chocolate Peanut
Butter Smoothie
Increase LID-safe nut or oat
milk
72
Beverages/
Smoothies
Fruit Shake Increase orange juice and water
as needed, omit ice
74
Appendix F: For People Using a Feeding Tube
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-23
Beverages/
Smoothies
Fruit Smoothie Increase orange juice as
needed. Thaw fruit if
desired.
74
Appendix G: Tracking of Corrections/Clarifications/Additions
©2022, 9
th
Edition ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
www.thyca.org Page A-23
Correction/Clarification/Addition Description Page
Number
Date
Clarification Black Forest Gummy Bears – note that the organic version is
not LID safe.
A-5 Aug 18,
2021
Addition Added Appendix F – For People Using a Feeding Tube A-21 Aug 18,
2021
Addition Added Appendix G – Tracking of
Corrections/Clarifications/Additions
A-23 Aug 18,
2021
Correction Instruction on Cinnamon Raisin Bread incorrectly mentioned
eggs when there are none in the recipe. That was removed.
79 June 10,
2022
ThyCa: Thyroid Cancer Survivors’ Association, Inc.
SM
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